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What should my Cruise interval pace be? : running
A typical crusie-interval session should include a warmup, the cruise intervals and a warmdown. I generally recommend the 1-mile distance for cruise intervals but believe that any distance from 1/2 mile to 2 miles (3 minutes to 10 minutes of hard running per interval) would prove equally effective.

ROCK BRIDGE MIDDLE- DISTANCE/DISTANCE TRACK AND CROSS COUNTRY
In addition to normal striders, all distance athletes begin running 30 m flys early in the week. Fartleks mixing energy systems running 200-800 meters with varying lengths at varied paces from mile to 400 paces. Broken 1200s at mixed paces at approximately 5000 meters of volume.

Cruise Control - Training breakthroughs for running
Cruise Intervals. The general rule of thumb is that your cruise intervals should total no moare than 8 percent of your total weekly mileage. If you run 20 miles a week, do about 1 1/2 miles of cruise intervals; if you run 50 miles, do about 4 miles. Generally my athletes run just one cruise interval session per week.

Cruise Intervals - letsrun.com
The cruise intervals would be a better fit if you wanted to enhance high-end aerobic power. However, tempo runs as you define them are a tried and true way to increase stamina and threshold capacity.

Why Tempo Training For Runners – Digital Track and Field
Tempo Training For Runners. What is Tempo Training? Tempo training is also known as lactate threshold and anaerobic threshold training. Threshold pace is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production.

High School Cross Country Training Program - WIAA
Improves short distance racing speed and strength. • Example VO2 max intervals for cross country o 3x5 minutes at 5k pace with 4 minute rest between. o 5-6x1k @ 3k/2mile race pace with equal or slightly less rest between. o 6x800 @ 3k/2 mile race pace with equal or slightly less rest.

Intervals - High Intensity Training for your Running Routine
For Cross Country, we often run one mile intervals three times. We can do this workout on the track, but sometimes we will run the intervals on the course where our next meet will be. The runners run just below their race pace for each mile. For example, if you can run a 5k in 19:00, your race pace is just over six minutes per mile.

Cross Country Training for Adults - LetsRun.com
And there are likely some open races in B.C. before that. As far as training, normal 5-10k training should be okay, but do what you can on cross country terrain similar to what you'll be racing on. Fartleks, cruise intervals, and long intervals are fairly standard. Hill repeats and hill circuits are also fairly standard.

Running writings: Using the Tempo Trainer for pacing ...
Using the Tempo Trainer for pacing interval workouts on the track. So, a group might run the assigned pace of 3:30, but will do it with intermediate splits of 39 - 41 - 44 - 44 - 42. Hardly ideal! You can take a split each 200 on your watch, but then you can't report your overall time to your coach.

High School Running Coach - The best resource for high ...
Joan Hunter has put together a 37-page document, with details for every day from June 19th to the state cross country meet on November 10th, for members of Season 3 of HSRC. Here is the first four pages of that document, the training from June 19th to July 1oth – click here to download the document.

 

 

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