See how to complete the Specific Prep phase of the season with the workouts from General Prep blended with the new training in Specific Prep
-Planning the 9-day microcycles
-Specific prep workouts: Intensive tempo/special endurance 1
-Specific prep workouts: Intensive tempo/special endurance 2
-Know your why for successful season planning
-Anaerobic workout pace summary
-Specific prep workouts: extensive tempo
-Specific prep phase planning:
-Aerobic would pace summary:
-Central vs peripheral VO2 max
-For Part 1 on total volume during General Prep
-For Part 2 on the right ratio of miles for success in the cross country 5K
-For how to use VO2 max testing during the general preparation phase
-For how to set up long runs during the general preparation phase
-For how to set up recovery runs during the general preparation phase
-How to set up VO2 max intervals (setting up the workout you say in the above video)
-How to set up alactic workouts
-How to set up short hill runs
-How to set up lactic threshold tempo runs
-For how to set up the cross country macrocycle (season) plan
-For how to set up the general preparation phase of the cross country season
-Strength work during the general preparation phase of the cross country season
-Rest and recovery
-Sequencing workouts during general prep
EQUIPMENT
