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Five Workouts for Cross Country | Fleet Feet
Most cross country races are between two and five miles in the US, though they can be as long as 12K (7.4 miles) at the elite level. This requires the stamina to endure racing at a high intensity for an extended period. ... Some like to do cruise intervals, which are simply repeat one- and two-mile runs at tempo pace with a shortened recovery.

The 800 Meters: Training Approaches
The 800 Meters – Training Approaches. by Steve Gardiner Head Cross Country/Track & Field Coach, UMASS Dartmouth. Just as there is more than one route to travel to reach a destination there are several training approaches that can be applied in order to lead an athlete toward their potential as an 800 meter runner.

800m Training & Race Tactics - USTFCCCA
Lactic Acid Removal This causes the lactate threshold pace to improve The athlete can hold a quicker pace without lactic acid buildup Can hold faster than LT pace for longer period due to slower accumulation of LA in the blood Suggested workouts (Pace is most important) Repeat 12-20min at or slightly faster than LT pace •2 x 12min or 1 x 20min/10min recov/ 1 x 12min

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Tempo Run | What Is a Tempo Run?  Runner's World

 

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