4 x (5 x 200m)

4 x (5 x 200m)

Designed for XC runners

Intensity

  • Within each set: First two 200s at 3K pace, 2nd two at 1500m pace, final 200 at 800m speed

Recovery

  • 100m jog between each 200m rep in a set

  • 3 - 5 minutes walk/jog between sets, as needed

Exertion

  • 8/10

Periodization

  • Performance Period, Realization Block


Context & Details

For competitive runners, progress in training is measured by running faster for longer by minimizing the number or duration of recovery intervals needed to keep pace. There are no timeouts on race day, so a key focus of training should be increasing training density.

Remember, density and frequency are different training variables.

Frequency is how often a training element happens (ie, how many running sessions per day). While density refers to the proximity of training elements (ie, how much time separates each running session per day).

Frequency — “She runs twice a day.”

Density — “Her second run happens 4 hours after her first.”

Increasing both training frequency and density are cornerstones in preparing runners to deliver highly competitive performances on race day.

The progression is simple: first increase training frequency (how often training happens), once that is stabilized, focus on the harder variable, increasing density (minimizing the recovery needed between training exposures).

A hallmark of a well prepared runner is they can do higher quality work and recover quicker from it.

Frequency and density can be applied on both on the micro (within a single training session) and macro (over a training block or period) level.

Today’s workout is an example of density applied on the micro level within a single workout. It’s another example an Aerobic Power session which happens in the final phase of the XC season — in this case the Performance Period, Realization Block.

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For the Cross Country runner, Aerobic Power sessions emphasizes high quality running — such as 3K pace and faster — in a dense package (very short recovery intervals). This workout is a culmination of intelligent training progression towards developing a harrier’s competitive stamina.

Stamina is the ability sustained prolonged physical effort without compromise. Competitive stamina is the fastest pace a runner is prepared to sustain over their racing distance without compromise.

It’s important to note: for runners, competitive stamina and aerobic power are the same thing. They’re synonymous.

Unfortunately, modern training jargon has created a lot more confusion than clarity, as enterprising coaches have given many unique names to fundamental training concepts in an effort to create novelty and increase marketability of their methods.

Remember, when it comes to training runners — there is nothing new under the sun. Stick to the basics. Master the fundamentals. And you’ll soar on race day.

With Aerobic Power workouts, like today’s 4 x (5 x 200m), competency is measured not by quickening the paces of the reps, but by decreasing the recovery interval between the reps need to hit pace.

A XC runner who cuts down each 200m rep in a set by going 33”, 33”, 31”, 31,” 29” on 20” running recovery for 100m and needing only 3' minutes between each set has far superior Aerobic Power than the harrier who goes 31”, 31”, 30”, 30”, 27” on 60” for each 100m recovery interval and needing the full 5’ minutes rest between sets to repeat and sustain their output.

Both are examples of high quality sessions. But the energy systems and desired training effect are very different.

The first runner ran a disciplined Aerobic Power session reinforcing their competitive stamina capabilities with little fatigue— which is indicative by the density of the session due to the marginal amounts of recovery needed to sustain their output. And it’s a great example of a retention or realization training session, where capabilities are only reinforced, not stressed or fatigued.

The faster runner ran a productive Glycolytic Capacity developmental session.

Their 200m paces were fast, but they paid the price of higher fatigue (and lactate accumulation) for their output as indicated by the need for longer recovery periods separating the fast runs. Glycolytic Capacity sessions are better placed in earlier development training periods (like the Foundation or Specific Periods) because of the higher resulting fatigue residuals. More fatigue means longer and deeper recovery needed after the workout — which is not the aim of today’s WOTD as written.

Workouts in the Performance Period are not designed to stress a runner, but help them freshen up. It’s why other running coaches call the Performance Period the “Sharpening Period” or “Peaking Period.” These labels all serve as a reminder that workouts during the final weeks of the season should not break runners down, but build them up for race day.

Any questions?  Direct Message me on twitter.
Thx. | jm

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3 Good Books on XC / Race Readiness training

  1. Will it Make the Boat Go Faster? by Ben Hunt-Davis & Harriet Beveridge

  2. Run with the Best by Tony Benson & Irv Ray

  3. Marty Liquori's Guide for the Elite Runner by Marty Liquor & John L. Parker


XC, Performance Period, Aerobic PowerJonathan J. Marcus