4 x 200m, 8 x 800m, 4 x 200m

Designed for XC runners

Intensity

200s @ “Fast” (1500m pace or quicker)
800s @ 5K pace

Recovery

After each 200 in 1st set — 400m walk/jog in 2’ - 3’
After 800s, 400m jog in 2’ - 3’
After each 200 in 2nd set — 200m jog in 60” - 90”
3’ - 5’ walk/jog between sets

Exertion

8/10

Periodization

Performance Period, Stabilization Block

Context & Details

The production and increase of speed, like strength, is primarily a neuromuscular process. When programming speed work, remember the fundamental principle of speed training is that all speed improvement is initiated by neuromuscular stimulation.

Neuromuscular training, also called Motor Learning, sees the greatest achievement of improvement when the brain and body are fresh. Fatigue dampens the potency of electrical impulses and muscular motor unit activation, making the force and recruitment of muscle tissues less powerful.

When it comes to Motor Learning activities — tired is the enemy.

A common convention in running training is to neglect speed work until the “peaking” phase of a season. Since speed work produces primarily a neuromuscular stimulus (and not that much metabolic stress) when performed under the correct conditions, so the heart is not excessively stressed for prolonged periods — which allows for better and deeper overall rest and repair for distance runners.

The other benefit of focusing on speed work in the final phase of training is runners see a rapid rate of (relative) improvement in their foot speed as well as competitive stamina.

Here’s why: a great deal of early improvement in speed and performance is a result of motor learning. Speed work teaches the brain and muscles how to better coordinate, firing with more efficiency and force, which results in faster running ability.

Running fast is a skill. An important skill which is a key determinate to competitive success for runners of all distances.

So why wait until the final days of the season to work on it?

It seem prudent to train speed starting the first day of a season and not stop until the final day — because motor learning doesn’t stop.

Our brains are highly plastic and will respond to continued learning as the intensity and complexity of loading increases progressively.

Which is what today’s workout reflects.

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There are 3 parts to today’s workout:

Speed work when fresh — 4 x 200m
Event Specific, Race Pace Practice — 8 x 800m
Speed work when fatigued (or Speed-Endurance) — 4 x 200m

The 1st set of 200s are designed to be fast and stay fast to facilitate high grade motor learning and skill refinement. This is why this the set takes place at the beginning of the workout and includes full recovery between reps.

The repeat 800s at 5K pace are not meant to be exhausting, but retentive in nature. The idea is to practice, for a manageable duration, desired race pace to ingrain the metabolic, neurological, and sensory demands which will be experienced on race day.

Finally, the last set of 200s is a Speed-Endurance activity, as indicated by faster paces on relativity short rest. The training objective is as much phycological as it is neurophysiological — to teach and instill confidence in the XC runner’s ability to speed up down the homestretch.

Workouts in the Perfomance Period, Stabilization Block are designed to refine, retain, and elevate qualities developed in proceeding periods of preparation.

The rule of thumb for training sessions during this time is “nothing radically new, nothing radically stressful,” as the focus is optimizing race day performance.

Remember, as you read WOTDs, keep in mind where your runners are coming from. If the number, or length, of reps in a WOTD seems too stressful for your athletes, then adjust as needed so the desired training principles (in this case: refine, retain, and elevate) are achieved to the benefit of your runners.

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

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3 Good Books on Peak Performance

Better Training for Distance Runners by Peter Coe
Running Science by Owen Anderson
Marty Liquori's Guide for the Elite Runner by Marty Liquor & John L. Parker