Group A: 6000 meters tempo + 3 x (5 x 400 meters)
Group B: 4000 meters tempo + 3 x (5 x 400 meters)
Recovery: 4 min rest after tempo; 1 min rest between 400 meter reps; 4 min rest between 400 meter sets.
Splits:
Group A: 5:20-5:28/mile pace for the 6000 meter tempo; 72-74 seconds for set #1 of 400 meter reps; 70-72 seconds for set #2 of 400 meter reps; 68-70 seconds for set #3 of 400 meter reps.
Group B: 5:24-5:32/mile pace for the 4000 meter tempo; 74-76 seconds for set #1 of 400 meter reps; 72-74 seconds for set #2 of 400 meter reps; 70-72 seconds for set #3 of 400 meter reps.
DBU XC Men, October 2017
Our men did this session leading into the second half of our 2017 Cross Country season. This workout came ~4 days post-Chile Pepper for our guys and was the first ‘faster’ session of the season. As is typical for our training it was very heavy on tempo and volume.
The older guys had 12000 meters worth of work on this one, starting with a nice and relaxed 6000 meter tempo…from there they started running 400 meter reps at sub-10,000 meter XC pace and working down to what I assumed was date 3km pace.
As always, the men handled this situation with toughness and ease.
Five weeks later we qualified for the NCAA National Championships for the first time in our program’s history.
Phillips Running 