I've been thinking about changing up my team's training program for some time now. We are nearing the end of the cross season, so these changes would take effect in track or next cross country season. I'm thinking of a 14 day cycle that looks something like this.
1. Hill reps (6-7 miles including wu/cd)
2. 5-6 mile run + 15 min core
3. Tempo Intervals @ 15-20 sec per mile slower than 5k pace. 2.5-4 miles intervals, 7-8 miles total (wu/cd)
4. 6-7 miles total + core
5. 3 miles easy + team game OR 4 miles easy + 4-6 x 200 cut down
6. Longish tempo (4-6 miles + wu/cd, 6-8 total)
7. Off or easy cross train
8. Shorter version of Day 1 hill reps
9. 7-8 mile run + core
10. 2-3 mile tempo + wu/cd
11. 6-7 mile run + core
12. 3 miles easy + team game OR 4 miles easy + 4-6 x 200 cut down
13. Long Run (8-11 miles total)
14. Easy cross train or off.
Notes
-This would take us up to 1st week of October when meets start to get a little more important (league championship time doesn't come 'till the end of the month, with section and state meets all in November).
- Races would be on Wed or Sat and could replace the harder efforts on days 3,6,10,13. We would not race more than once during a 14 day block if I can work out the schedule right.
- Once we got past our first important meet (early oct.) we would drop the longer tempos in favor of traditional intervals (6x1k or such)