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Old 01-31-2013, 08:33 PM   #10
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Join Date: Jan 2013
Location: Leesburg, VA
Posts: 73

I coached cross country this year and what we'd normally have the kids to is the previously mentioned Fartlek run, great name, one day, hills another day, a couple days of distance at a steady pace, and a day of speedwork on the track which was the most grueling. Speedwork consisted of running 400's or 800's at a faster than 5K pace. Seemed to work well for them.
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