What are some of the hardest,most useful, or best workouts you've done to prepare you for a hilly 8k XC course?
What are some of the hardest,most useful, or best workouts you've done to prepare you for a hilly 8k XC course?
10 mile tempo at 8k pace + 20 seconds.
It gets some hair on your chest.
6 x mile @ 8k 2 min recovery
Fartleks over a CC Course. Rest to Work ratio reduces as the seasons goes on.
So like 5on/5off working down to 5on/1off, or 2on/1off.
200on/200off at mile pace on the track will sharpen you pretty nice too, maybe 1.5 miles worth of on stuff so 12 laps total on/off.
32-36x400 with 60sec. rest at the fastest pace you can maintain for that many repeats. starts off feeling easy, then it's painful, then you just don't feel anything anymore. gets the turnover working pretty decently.
To meet the demands of the race, I suggest this: 2 miles slightly faster than race pace with the first 600m at 3k race pace. 2 miles steady for recovery just slightly slower than tempo pace. Finish with 2 miles faster than race pace with the last 600m at 3k race pace.