Workout of the Day: 2 x 2 Miles + 2 x 1 Mile
2 x 2 Miles + 2 x 1 Mile
Intensity — 2 Miles @ 15K pace | 1 Mile reps @ 10K pace
Recovery — 2-3 minutes walk/jog after each rep
Exertion — 8/10
Context & Details
Effective training for 5,000m - 10,000m XC runners emphasizes a significant amount of time running at current 10K speeds to improve running economy. Additionally, a stout amount of running needs to be done at paces that will advance lactate-threshold velocity and resistance to fatigue. This workout addresses all these needs.
To best increase lactate-threshold speed, it is important to expose the body to large amounts of lactate so it can get accustomed to picking it up from the bloodstream and shuttling it to the tissues to use as fuel for energy. To boost lactate-threshold velocity effectively work above threshold is most impactful, exposing the body to high concentrations of lactate so it can become proficient at the clearing process from bloodstream to tissues.
This is why I am not a fan of the traditional continuous tempo run — its typically conducted at speeds just below lactate-threshold, which offers a weak to moderate stimulus for lactate-threshold improvement. Additionally, because they are continuous tempo runs have to be conducted at slower speeds, so resistance to fatigue at race speeds is poorly developed. Essentially, with the traditional continuous tempo method you are getting less bang for your buck.
This type of “broken tempo” or mixed session affords the runner to move at faster running speeds overall, increased exposure to high lactate concentrations, but also short recoveries to regroup and focus on the next rep. Running the 1 Mile reps at 10K effort in a pre-fatigued state mimics well the demands of the final 1/3 of the race and will promote a significant resistance to fatigue adaption.
This session is best included weekly during the preparation and early competition seasons. Volume does not need to be increased, rather progress is measured by faster sustainable speeds of the reps with systematic shortening recovery periods.
If 6 miles is too much work volume for the runners you coach, adjust it to 2 x 2K + 2 x 1K at similarly corresponding intensity levels and with about a 1:1/4 work:rest ratio.