My coach is having us stop do strength workouts for the 1600m and now focusing on speed, however i don't get that same benefit i do from the speed workouts, they feel much easier, the strength workouts kick my butt and i feel i really improve, partly it is because im a strength runner, i have a bigger base at 70mpw since november than the rest of my team. I know for a fact that i can handle strength workouts untill the end of the season.
Today i just finished the speed workout and it was too easy. Tommorow before school i am planning on doing something like 800m- 2:09 followed by 1x 500 1:18 then a 300 at 45. (classic strength workout)
I am letting you know i know i am a strength runner as a fact because last XC season i stopped doing v02 max and focused on the basic 400m repeats on the track, ended up slowing down in my last races and bombing my state race.
btw i am a negative split runner meaning that i end up going faster every lap in my race than slowing down which also proves im a strength runner.