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Glenn McCarthy
RE: My Attempt to respond to oasis' request
Oasis,

I do not use trials with the HS runners during their season, as they have weekly races during that time. Their season ends the last week of October. A few continue on to run the Footlocker Regional meet which is the about 4 weeks later, the Saturday after Thanksgiving. I usually use 2 trials during that time.

Based on your current 8 km time of 28 minutes, I would guess that I'd target you for about 5:10 pace for a 1 1/2 mile trial and about 5:15 for 2 miles. I would add them in during the last 6 weeks of your preparation, with these being on terrain similar to the terrain you will be racing. These are not race effort, but as with most of Lydiard type work, they are controlled efforts. I would do them even the week of your key race as a "test". If you target a pace, then that pace should feel easier over time. If on the other hand you target a feeling, like how you would feel in the middle of an 8 km race, then the pace should get faster.

Your question about 10 x 400 in 75 is difficult to answer, as that can be a good workout, it truly depends on the other workouts that is incorporated with. No one workout should make or break the success of your season, but the aggregate should bring success.

As far as the 4 x 400. I like to add them after a 5 minute recovery jog from the trial. They are run at what I call mile effort with equal distance recovery between each. It is something the kids seem to enjoy, especially blasting the last one of the 4.

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