Base phase
Su 2 hr run M 45 min Tu 3 x 2 miles/90s rec (10K) or use Vigil's vVO2 percentage or date pace W 60 min H 60 min Fri
45 min Sat 6 x 1K 60s rec(5K pace)or as Tu.
XC
D1 Long day 3x event distance D2 A & P 35 min rec runs
D3 6 x 1600 45s rec 10K pace D4 as D2
D5 6 x 800 45 s rec D6 rest D7 race or 16 x 400 3K speed 30s D8,10, 12 as D2 D9 Hill training 1st cycle slow, 2nd cycle fast D11 long day as D1 D13 rest D 14 fartlek 6 x 2.5 min w 45s rec D 15, 17, 19 as D2 D18 45 min fartlek 12 x 60s 30s rec D20 rest D 21 start with D1 rinse and repeat.
After XC back into Base phase.
The recovery periods are short serves two purposes 1. immunize the runner to race stress ( there are no recovery periods theorically in races). 2. Prevents runner from going out too fast on the faster work.
Easy/hard days as Bowerman allows for regeneration if more days required take 'em