Weekly Workouts (2025)

5k sim repeats - On an 800m course, complete the assigned number of intervals. Your rhythm should be approximately 5k race pace for the first 600m with an acceleration for the final 200m of each repetition. For T1/T2 athletes, the recovery between repetitions is 2:00. For T3/T4 athletes, the recovery between repetitions is 2:30. For T5 athletes, the recovery between repetitions is equal to the time of your previous repetition.

AP repeats – Aerobic Power intervals typically cover distances that take between 3 and 5 minutes to complete but may increase to as much as 10 minutes of effort. We most often run mile intervals at AP pace. There is approximately a 1:1 work-to-rest ratio. For a 20-minute 5k runner doing AP miles in 6:23, the athlete should have an active rest period (jogging, walking only if necessary) of about 6:30 between each repetition. In group settings, we might give athletes in this range instructions to start an interval every 13 minutes.

CV repeats – Critical Velocity intervals can cover a wider range of distances than AP intervals, though we typically keep these to 1000m and under. There is approximately a 5:1 work-to-rest ratio measured in distance or a 3:1 work-to-rest ratio measured in time. For a 20-minute 5k runner doing CV 1000s in 4:09, the athlete should have an active rest period (jogging, walking only if necessary) of about 200m or 83 seconds between repetitions.

Easy run – This is our base warmup, cooldown, and recovery pace. Definitionally, it is interchangeable with ‘Recovery run.’ We use the different terms only for clarity on the purpose of each run.

Easy tempo run – An easy tempo run is completed at a pace where conversation becomes difficult by the 10-minute mark of the workout. Any assigned warmup leads directly into the easy tempo portion of the run, which in turn leads directly into any assigned cooldown.

Fartlek run – Loosely translated from Swedish as “speed play,” fartlek workouts are some of the most versatile available to runners. They offer a similar challenge to interval workouts but periods of effort are based on time or cadence rather than distance. Many fartleks also vary effort durations, breaking up the monotony of longer runs. Below, find various examples of fartleks we use in our program:

• 10-5 fartlek run – Fartlek run featuring 10 minutes steady followed by 5 minutes at threshold pace or faster. Repeat as many times as prescribed.

• 3-2-1 fartlek run – Fartlek run featuring 3 minutes of fast running (target is roughly tempo pace) followed by 1 minute at steady pace, then 2 minutes of fast running followed by 1 minute steady, then 1 minute of fast running followed by 2 minutes steady if you have another repetition. Repeat as many times as prescribed.

• 90-60-30-15 fartlek run – Fartlek run featuring 90 seconds of fast running (target is threshold pace) followed by 90 seconds at steady pace, then 60 seconds of fast running followed by 60 seconds steady, then 30 seconds of fast running followed by 30 seconds steady, then 15 seconds of fast running followed by 15 seconds steady. Repeat as many times as prescribed.

• Minute fartlek run – Fartlek run where intervals of steady running and effort always add up to 1 minute. The most common variants are 45/15 and 40/20. The first number is always the recovery at steady pace (or recovery pace if assigned as a fartlek recovery run), the second number is the effort at or just below 5k cruise pace. Repeat as many times as prescribed.

• Step workout – Counting on only one foot (choose between left and right and switch at the midpoint of the workout), you will run 10 steps at a fast pace (target is roughly threshold pace) followed by 10 steps at steady pace, then 20 steps fast followed by 20 steps steady, then 30 of each, then 40 of each, etc. Climb the ladder until you reach the designated number of steps (usually in the range of 100). Repeat that number of fast and steady steps, then begin descending the ladder by 10s.

  • For a more challenging workout, reverse the order and do steady pace first followed by fast pace for each ‘rung’ of the ladder.

  • For the abbreviated version, after reaching your target number, begin descending immediately rather than repeating.

Hill workouts – Hill workouts can be completed on all sorts of gradients. Generally, steeper hills should be shorter in distance, while longer hills should be shallower. Hills at or above 10% grade are ideal for 50m reps, while 400m reps should be completed on hills at or under 5% grade.

• Pre-season/Offseason hills – You should not exceed 1 mile of total uphill running. Hills should be run at high intensity while ascending followed by an easy jog back down, immediately turning to head back up. Always double back along your route to ensure recovery is equal distance to work.

• In-season hills – Most commonly 400m in length, these are run on hills with shallow gradients. Athletes will generally complete between 1.5 and 3 miles of uphill running during these workouts. The first trip up the hill should be around easy tempo pace with effort building gradually and consistently each rep. Athletes should focus on maintain steady splits or negative splits throughout the workout. Recovery between reps is a very easy jog of between 350m and 400m to the start, immediately turning to head back up.

• Hill Circuits – Run at DeMatha, this route is a figure-8 starting at the corner of Madison and 43rd Ave. Run along 43rd Ave parallel to the back parking lot, left turn to head up Nicholson St., right turn on 42nd Pl., right turn on Oglethorpe St., right turn on 43rd Ave., right turn up Nicholson St., left turn on 42rd Pl., left turn on Madison St. The finish is about 15m before the corner and the total distance is roughly 900m. We generally aim for CV 1000m target pace with a combo jog/walk recovery in the back parking lot of between 200 and 300m.

MP repeats – Mile Pace repeats use a converted mile time from the fastest of your three most recent 5k times. The recovery between repetitions is roughly 3x to 4x the time it takes to complete the rep. For MP 200m repeats, our most common use of this workout, the recovery would be between 1:30 and 2 minutes.

Progression run – Progression runs between around steady run pace and involve an increase in speed, or multiple increases in some cases. Unlike fartlek runs, where speeds oscillate between speeds, during a progression run your speed never returns to steady or recovery pace.

• DUSA progression run – For this type of progression run, you begin at steady run pace. As you approach the last 15-25% of your run, you gradually increase your pace so you approach tempo rhythm for the final portion.

• SFF progression run – The SFF stands for “super-fast finish.” For this type of progression run, begin at steady run pace. As you near the end of your run, you gradually increase your pace over the course of 5-10 minutes until, for the last three to six minutes of your run, you are around your 5k pace. Hold that pace to the end of your run.

• Steady run w/ progression – With this workout, you will increase your pace three times. At roughly the halfway mark, you will increase to a moderate pace, just a bit below easy tempo effort. At roughly the three-quarters mark, you will increase to easy tempo pace or perhaps just a touch faster. In the final 3-5 minutes of the run, you will increase once more to 5k rhythm.

• Thirds progression run – For this type of progression run, you will divide your run into three equal parts. For the first third, begin at steady run pace. As you approach the middle third, gradually increase your pace to somewhere in the range of easy tempo run rhythm. Over your last third, you should again gradually ramp up until you are around your tempo run pace at the finish. You should not be suddenly increasing your pace at the one- and two-thirds marks of the run; it should be a steady progression throughout the run.

Recovery run – This is our base warmup, cooldown, and recovery pace. Definitionally, it is interchangeable with ‘Easy run.’ We use the different terms only for clarity on the purpose of each run.

RP repeats – Race Pace repeats use the fastest of your three most recent 5k times. The recovery between repetitions is roughly equal to the time it takes to complete the rep. For RP 400m repeats, our most common use of this workout, the recovery would be between 1:30 and 2 minutes.

Steady run – This is our base training pace for most long runs as well as our recovery pace for certain interval workouts. Some runs will follow steady pace for the entire run, but others will incorporate strides, fartlek, or a progression element in the second half of the run. See those explanations below:

• Steady run w/ strides – With this workout, during the final third of the run, you will add one 30-second stride at 5k rhythm every three minutes until the run ends. The effort between strides must remain at the same steady pace as the first two-thirds of your run.

• Steady run w/ fartlek – With this workout, you will run the majority of your workout at steady pace, but at regular intervals you will add a 1-minute effort at 5k rhythm. Between efforts, you will run between 6 and 8 minutes at steady pace. You may decrease the recovery between efforts over the course of the run, but you may not increase it, so starting at 8 minutes is recommended until you are used to this workout.

• Steady run w/ progression – With this workout, you will increase your pace three times. At roughly the halfway mark, you will increase to a moderate pace, just a bit below easy tempo effort. At roughly the three-quarters mark, you will increase to easy tempo pace or perhaps just a touch faster. In the final 3-5 minutes of the run, you will increase once more to 5k rhythm.

Strides – Strides are done in a straight line. We have different ‘flavors’ of strides, but all should feel controlled with a focus on proper form, including arm drive, knee lift, and foot strike.

• Acceleration strides – Acceleration strides involve between 2 and 5 sets of a rotation between strides of three distances (25m, 50m, and 75m). Athletes should be accelerating throughout the entire rep, reaching their fastest speed as they reach the finish line of the rep. Athletes should be mildly winded after each stride but able to recover quickly so no more than 60 seconds pass between reps.

• Quick strides – Quick strides should be run at a steady speed and may vary in length between 75 and 125 meters. Athletes should run these strides at a speed they could maintain for roughly twice the length of the stride. You should be mildly winded after each stride but able to recover quickly so no more than 60 seconds pass between reps.

• Relaxed strides – Relaxed strides should be run at a steady speed and may vary in length between 75 and 125 meters. Athletes should run these strides at a speed they could maintain for between four and eight times the length of the stride. You should notice only a slight increase in respiration after each stride and be able to recover quickly so no more than 45 seconds, and ideally closer to 30, pass between reps.

Tempo run – A tempo run is completed at a pace where conversation becomes difficult before the 5-minute mark of the workout. Any assigned warmup or ramp-up leads directly into the tempo portion of the run, which in turn leads directly into any assigned cooldown or ramp-down.

Threshold intervals – Threshold runs involve extended bouts of effort with short recovery periods intended to be run at steady pace. Any assigned warmup or ramp-up leads directly into the threshold portion of the run, which in turn leads directly into any assigned cooldown or ramp-down.

Time trial – These are races to see how fast you can run various distances. The most common time trial distances for cross country will be 1 mile, 2 miles, and 3.1 miles, the last of which is equal to 5 kilometers.