HS CC Coaches: do you incorporate tempo/threshold training?

Rippy, thanks for the clarification on your threshold workouts. It sounds like a new twist on tempo running and I'm going to start using the whistle, even if it's considered by some to be too "old school". Heck, "old school" workouts weren't too bad for a lot of us!!

rippy cripple wrote:
We used a loop on our course that would bring most of the runners pretty close to where we started so hearing the whistle was never a problem.
As for the interval, it wasn't a set time but you could get a feel for when everyone was ready. I do remember doing heartrates and wanting to get back down to 120 before the next run.
Back then,(1979) we didn't have the why behind the workout, except that we knew it worked. Now we know that 5 repetitions will give you approximately 15 minutes at LT (one minute to get there and 3 minutes at LT for each 4 minute drill). We ran 2.5 mile races so this matched the time of our race 12:30-15:00.
The key to the workout is that you want to get farther every time but not get beat by your teammates you normally beat when you race.

Agreed... I didn't learn this type of pacing until I was near the end of my college career. Our coach would have us do a long run 10-14 miles at 6 min pace and want every 1/2 mile the same.

The idea of "Tempo" does change a lot. Back in the day, on the Farm Team it was 6-10 miles at 1/2 marathon pace or faster. They would also do an "off / on" of 2k-1600-2k-1200-2k-800-2k-400 with the shorter faster intervals at 5k pace and the slower 2k (run on grass or woodchips) at marathon pace (but was usually faster).

Of course "marathon" or "1/2 marathon" pace for these guys is 5 flat or slightly above...for High Schoolers this just doesn't work and would destroy them. I like the idea of cruise intervals and taking short recovery. Too often I see teams take 2-5 minutes between intervals ("full recovery"). The only thing this is training is their kick at the end. Short recovery is the way to go.

Here is a workout the kids like...

1 mile at current XC race pace (jog 1/2 mile to park from the school);

2 x 600 meter hill reps + 4 x 300 grass loops + 2 x 600 meter hill reps. (jog 1/2 mile back to school)

1 mile 5 seconds faster then first one mile.

HS CC Coaches: do you incorporate tempo/threshold training?

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