favorite workout
10/01/2018 7:11:41 PM
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1 mile repeats is my favorite and sometimes we switch it up and do 1000 repeats. What is your favorite workout?????
1 mile repeats is my favorite and sometimes we switch it up and do 1000 repeats. What is your favorite workout?????
10/01/2018 9:31:44 PM
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Joined: Nov 2005
Posts: 1930
Everything in Sean O'Connor's book Distance Training Simplified.
Everything in Sean O'Connor's book Distance Training Simplified.
10/02/2018 8:36:43 AM
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@bantazmo Yep. What Banta said. All hail OC's funnel. Currently doing 1000's.
@bantazmo Yep. What Banta said. All hail OC's funnel. Currently doing 1000's.
10/03/2018 11:43:22 AM
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Joined: Sep 2007
Posts: 1094
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
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
10/08/2018 9:27:10 PM
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Joined: Aug 2007
Posts: 774
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.
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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