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Joined: Mar 2011
1 mile repeats is my favorite and sometimes we switch it up and do 1000 repeats. What is your favorite workout?????
Joined: Nov 2005
Everything in Sean O'Connor's book Distance Training Simplified.
Joined: May 2013
@bantazmo Yep. What Banta said. All hail OC's funnel. Currently doing 1000's.
Joined: Sep 2007
My personal favorite is borrowed from Tom Billington (Truman High School 1980-2005ish) and Jesse Griffin (currently tearing it up at Lee's Summit West). 800 or 1600 meters fast on the track 1:00 rest 2 miles medium effort on roads or grass 1:00-2:00 rest 800 meters all out on the track. This is a great workout that helps kids learn to start their kick earlier in a cross-country race. When Jesse Griffin was at Raytown South he dubbed it the Cardinal workout. Now he calls it the Titan. Go figure. :) Sean Nunn Raytown South
Joined: Aug 2007
8k on the track, pace should be 30-40 seconds slower per mile than 5k race pace AND every 400 should be in a 6 second window Almost have to wear a stopwatch and check pace often to meet those specs. At 62, I still use this workout as a cornerstone of my training program.
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