As a cross country coach, I'm running out of ideas to "jazz up" speedwork days. We do 6x800m, 12+x400m, 4-3-2-1 ladders, fartleks, etc. Does anyone have any favorite workouts that are guaranteed to increase speed?
Also, as far as tapering goes, we simply take an easier day of about 2 miles of fartleks before Districts (we have an easy district so it's a cakewalk), a couple of easy days before regionals (6 laps of fartlek on our grass track the day before), and about three easier days before states. The day before states simply consists of a slow jog through the course.
Does anyone have any other suggestions for tapering? My A group is running 30-38 miles per week, and my B group is running 25-32 miles.
I'd love some advice. We seem to do great locally, and I want to take the team to the next level and finally do something at the State level.
Also, as far as tapering goes, we simply take an easier day of about 2 miles of fartleks before Districts (we have an easy district so it's a cakewalk), a couple of easy days before regionals (6 laps of fartlek on our grass track the day before), and about three easier days before states. The day before states simply consists of a slow jog through the course.
Does anyone have any other suggestions for tapering? My A group is running 30-38 miles per week, and my B group is running 25-32 miles.
I'd love some advice. We seem to do great locally, and I want to take the team to the next level and finally do something at the State level.