Training-wise, this is the most boring cycle simply because races and being fresh for races takes priority. I we gradually release the strength training and move back to general strength with some med-ball "stuff" mixed in. We include a couple of fast hill sessions to bridge strength with the speed and endurance work we do on the track and roads.
Additionally, we mix longer 1k's and 800's with shorter 300's and 200's. We've done all of these types of training in isolation, but the combination of these seems to bring about speed-endurance. Really, we're just mixing 10k and mile pace (1k/300) and 5k and 800 pace (800/200) to achieve a workout that feels somewhat like a race (sustained, fast and sometimes unpredictable).
Now the million dollar question....
do we run faster in this phase of the season because we are fresh or because we are more fit?
Are we just not overtraining anymore or did we adapt physiologically and mechanically to faster people?
I always hope the answer is that we race faster now because we've achieved proper adaptation, but I also know the reality of coaching a large group...some kids will race faster simple because we're not doing so much "stuff" anymore.
M- 5-6x800m @ LT>5k Pace + Strength
T- 40 min @ 60-65% vVO2 + IPR
W- 30 Minutes Easy
4x10-2x20-1x40 sec hills
w/ 1 set of Gambetta after each set
Th- 60 min @ 60-65% vVO2 + IPR
F- 50 min + Strength
S- 1k/300 @ 10k/Mi-1200-1k-800 pace
T- 800m Race
F- H. Wood (4x800 or 3200)
S- H. Wood (1600 or Medley 800 and/or 4x400)
S- 75 min Easy
M- 50 Min Recovery + Strength
T- 5x 3min @ ~Lact. Thresh + 150’s @800>400m Pace
W- 40 Recovery + Strength
S- 75 minutes @ 60-65% vVO2
M- 4x 800/200 @ 5k & Mile>600m Pace
T- 50 min @ 60% vVO2
S- 1 Hour Progression Run (60/70% vVO2)
M- 40 Minutes Easy
T- 400-2x200-4x100 (Mile-800-400)
F- State Track
S- State Track
Note: I'll use this blog for both YRP and Rapid City Stevens Cross Country related topics and news.