So far this season, I have been mainly racing 3km cross country races with my high school team. The biggest race I have with my track club, now that school xc is over is in about 5 weeks, however it is 4km. My question is: how do I best alter my training to meet the demands of a 4km race?
Currently I run about 40 miles a week, over 6 days. Usually a lighter recovery type tempo run for about 3.5 miles, 2 harder workouts of Vo2 max stuff or fartlek, and then a hill session. The other days I have a longish run of about 9 miles and a recovery run mid week.
Key workouts are generally 6x 800m/1km repeats, hard controlled fartlek runs (intervals of 3 minutes, 2 minutes and 1 minute), 9 x 400m hill repeats and 20 sec. hills.
Any help is appreciated.