Signature Program Workouts

Quinnipiac had the Quinnipiac - 25 min tempo going harder surges mins 5,10,15 etc.

OK state 10 mile tempo.

Many schools do variations of The Michigan - Hard ladder with tempo sections as rest.

Max kings favorite 100x400m

icemangoose wrote:

Oregon, the 30- 40 workout.

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Oregon rarely ran 30-40s. Perhaps you're thinking of 30-30s or 800/300 cutdowns? 30th avenue drill?

The 200 workout? I thought it was called the 30-40s. My bad, I'll obviously take your word for it!

Whatever it's called or however often they did them - it was made famous there (I assume).

malmo wrote:

icemangoose wrote:

Oregon, the 30- 40 workout.

.

Oregon rarely ran 30-40s. Perhaps you're thinking of 30-30s or 800/300 cutdowns? 30th avenue drill?

It has been mentioned in many places that Pre held the Oregon record for most laps with 30/40 sec 200s until Rupp came and smashed it.

The Razorbacks built their program on 400m grass repeats (usually 17) uphill and downhill. Short recovery (50s).

Also mile repeats where the final 400m was up the same hill (usually 5).

Splits were not important because the courses were not even a measured mile and changed a few times. The effort was definitely hard and the goal was to stay with the group.

slippery rock would do "The Soul Crusher"

1000 mile 1000 mile 1000 mile 1000 at I pace

icemangoose wrote:

The 200 workout? I thought it was called the 30-40s. My bad, I'll obviously take your word for it!

No, I think you're thinking of the right workout, he's saying they just didn't do it very often. It wasn't a signature workout.

Cornell wrote:

Max kings favorite 100x400m

I thought it was 100x200. Don't know if it qualifies as a "signature" workout... he surely didn't do that more than a couple times in his career.

SUNY Cortland (DIII) during XC does a mile repeat workout every year, not sure if it's a "signature" workout though.

Their sprinters have a signature workout of 5x3x200m. For each set of 3, the first one is an extensive tempo pace (32 seconds), 30 seconds rest; the next one is intensive tempo pace (28-30 sec), 30 seconds rest; then all out (24-27). 3 minutes rest between sets.

malmo wrote:

Oregon rarely ran 30-40s. Perhaps you're thinking of 30-30s or 800/300 cutdowns? 30th avenue drill?

Whats your thoughts about these signature workouts, do the different programs different signature workouts really matter or do they all basically do the same just in a different fashion?

Also, what are these Oregon workouts you're talking about?

regardin the question if it really matters… no! definitely not, the NAU workout wasn't an impressive or even hard workout in any way. 59 400 in the end if I remember right 10mins for 2 miles? Every XC runner should easily be able to to that at this stage of the season.

at 7000ft....