REDICULO!!!! wrote:
cart 4 horse wrote:
Coaches should decide who will or won't race varsity based on their times in races, not rewarding workout heroes.
^^^true
And 4x1600 @3k pace is REDICULO!!! At least your team will have an impressive looking training log.
4x1600 @ 3k pace (I am assuming around 5 mins rest) is not ridiculous. It is certainly a very difficult workout, and it should only be done by people with a strong aerobic engine (Juniors in HS and older). It is a workout that I have done and watched many other people do.
However, for XC, that’s not the right type of workout. They should be focusing on 5k pace. It is certainly good to touch below 5k pace, but not for a workout as hard as the one described, since it’s kind of a waste because you’d have to recover for a few days and wouldn’t get much as much benefit because you aren’t working at 5k pace.
It would be better to run 4x1600 at 5k pace with a minute or so less rest. Which is a similarly hard workout, but better prepares you for the 5k. This type of session should probably be done only once or twice during a season and should be worked around important races.