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John S...
RE: My Attempt to respond to oasis' request

A very good post but one thing I think you should qualify.

2 high intensity "anaerobic" workouts, if you mean anaerobic in the strict sense, would eventually become far too much for a high schooler doing this for weeks on end. Generally in-season, the runner needs to have some sort of aerobic maintenance session such as threshold work. There is no room for this with 2 anaerobic workouts in one week.

A purely anaerobic workout should have no more than 4,000m of volume. The paces should be near 1 mile race pace or faster and the rests 1.5 times the run. I doubt this is the type of anaerobic work you are recommending, but it seems that you really recommending vVO2 max work, or maximal oxygen uptake training a la John Kellogg's article here:

6 x 1km, if the runner performs this in a truly anaerobic manner, would be a destructive and counterproductive session because the kilometers would need to be a good deal faster than 3,000m race pace to qualify as "anaerobic."

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