Hey Tards, shutup and get back on topic.
So yeah, like someone mentioned, they basically turn endurance runs into tempo-like runs. 45min of pushing up hills and easing off down them. That's tempo-like and hill repeat-like.
And their top girl said that she did like 11 meets so far for indoor. There is her speedwork. That's 2 workouts a week for 6 weeks. And if she does a few events, 800,mile, 3000, then she gets in soem speed and endurance. Same thing for outdoor. For Xc she just works on race-specific endurance by usign the races a workout.
So it's just lightly structured training, not free from speedwork.