8k XC training--how do you train?

FUCK you

nice that was very creative. So little buddy do you run cross country? If so will mommy let you take the time to write about your training? If not have fun watching your teenage angst movies and good luck with being angry at the world.

Sunday Easy Run 40-75 minutes

Monday Long Run 90-120 minutes

Tuesday Easy Run 40-75 minutes

Wednesday Intervals of 3-5 minutes at 8k race pace up to 5 miles total plus short sprints up to 1/2 mile total

Thursday Easy Run 40-75 minutes

Friday Easy run 40-75 minutes

Saturday Race or Tempo run of 20-40 minutes between 15k and marathon pace plus hill repeats of 30-60 seconds up to a 1/2 mile in total

Doesn't get much easier than that

That is pretty much from reading run-insight.com's Tinman Push the pace just twice a week article. But it makes sense.

Shuga Daddy wrote:

Sunday Easy Run 40-75 minutes

Monday Long Run 90-120 minutes

Tuesday Easy Run 40-75 minutes

Wednesday Intervals of 3-5 minutes at 8k race pace up to 5 miles total plus short sprints up to 1/2 mile total

Thursday Easy Run 40-75 minutes

Friday Easy run 40-75 minutes

Saturday Race or Tempo run of 20-40 minutes between 15k and marathon pace plus hill repeats of 30-60 seconds up to a 1/2 mile in total

Doesn't get much easier than that

i do basically the same thing only in a different order and i double up sometimes

ok i do just about the same. but we add mile repeats in just for some speed work, because we have basically already did our base work. im wondering if you guys add in any type of mile repeats or anything close to that? thanks

Base training:

Sunday- Long Run 13-17 miles over hills, pick it up at the end

Monday- 10 miles easy distance plus 8x100 hard strides/drills

Tuesday- Threshold workout 2-3x2mile or 5-6xmile at 10mile to 1/2marathon pace

Wednesday- 10-13 miles easy distance plus strides

Thursday- 6x 3-5 minute fartlek hard during 10-12 mile distance run

Fri/Sat- 8-10 miles easy/progression if feeling good, strides

Add in about four 5 mile doubles and that's about what I'm doing.

What about in season early mid late?

M:AM 5m PM 5m + drills

T:AM 5m hard PM 5m + sprints

W:AM 5m PM 5m + drills

T:AM 5m PM 5m + sprints

F:AM 5m hard PM 5m + drills

S:AM 5m PM 5m

S:15m last 5m hard

BASE

Thursday 10 mile progession run

Sunday long run

All other days easy mileage to your ability to handle volume

EARLY

Tuesday alternate workout at 8k pace with workout at mile pace

Thursday threshold workout

Sunday long run

LATE

Wednesday a varying pace workout

Saturday race

Sunday a shorter long run

40-75 min/run seems like a wide range. That's like saying 40 mpw if you do 40min runs, and 80 mpw if you do 75 min runs.

I should say that all other days are easy mileage as you can handle.

It is a range. Some Frosh are going to better off starting at the shorter end(40 min) and Seniors(75 min). But everyone is different as far as where they are coming from. What I am not saying is do one week at 40 and another week at 75. However the day before a race you might want to decrease the time a bit and only run 40 minutes.

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