Workout Types

Understanding the purpose of each training day helps athletes execute workouts correctly and get the most benefit from training.

Recovery Day

Purpose

Recover from harder training while maintaining consistency and good mechanics.

Typical Runs

• Relaxed Run

• Relaxed Run + Strides

Goal

Show up tomorrow feeling better than you did today.

Aerobic Development Day

Purpose

Build aerobic capacity through steady running.

Typical Runs

• Steady Run

• Medium Long Run

• Steady Run + Strides

Goal

Build the aerobic engine that supports every race distance.

Workout Day

Purpose

Develop fitness through a structured training session targeting a specific energy system.

Workout Days are typically the hardest training sessions of the week.

Tempo Workout

Purpose

Build aerobic fitness through sustained controlled running.

Examples

• Continuous Tempo Runs

• Tempo Progressions

• Tempo Fartleks

Threshold Workout

Purpose

Improve aerobic power and lactate clearance.

Examples

• Threshold Repeats

• Broken Threshold

• Threshold Ladder

• Cruise Intervals

10K Pace Workout

Purpose

Develop aerobic power and bridge the gap between Threshold and 5K Pace.

Examples

• 1000m Repeats

• Cruise Intervals

• 1 Minute On / 1 Minute Off

• Aerobic Power Repetitions

5K Pace Workout

Purpose

Develop race-specific cross-country fitness.

Examples

• 800m Repeats

• 1000m Repeats

• 1200m Repeats

• Race Pace Progressions

Race Pace Workout

Purpose

Sharpen race rhythm and efficiency.

Examples

• 400m Repeats

• 600m Repeats

• Pace Progressions

• Specific Race Pace Work

Blend Day

Purpose

Develop multiple systems within a single workout.

Examples

• Threshold + Speed

• 5K Pace + Speed

• 10K Pace + Race Pace

• Hills + Threshold

Example Workout

4 x 1000m @ 5K Pace

followed by

4 x 200m @ Mile Pace

Speed Day

Purpose

Improve mechanics, power, turnover, and running economy.

Examples

• 40m Max Sprints

• Hill Sprints

• 150m Repeats

• 200m Repeats

• Acceleration Work

Important

Speed work is not conditioning.

Full recovery is expected between repetitions.

Long Run Day

Purpose

Build aerobic endurance, durability, and mental strength.

Examples

• Long Trail Run

• Progressive Long Run

• Long Run + Hawes Hill Strides

• Long Run + Hill Bounds

Goal

Build the strength needed to race well in October, November, and beyond.