what are good last week or last two week cross country workouts to get ready to peak for state?
what are good last week or last two week cross country workouts to get ready to peak for state?
Don't change what's been working. Some people think they need to start blasting out fast 400's, etc. to "Peak", get their "speed", etc.
That being said:
11 days out: progress a little from last week's workout. Either progress in volume, decrease the rest or make the intervals longer. I wouldn't go faster, or maybe just slightly faster, than you have before.
8 days out: probably have regionals, sectionals or something
4 days out: 1/2 of the workout you did 11 days out.
3,2,a and 1 day out: run easy and not farther than you have before.
Throw easy runs and strides in between.
That's pretty generic, but you would survive off that.