In the video below, Coach Marisa Tuzzi of Dripping Springs High School (TX), a former Cross Country runner for Texas A&M, explains a typical competition season workout schedule for distance runners.
In this video, she breaks down what a week would look like for her team in February.
Here is a brief overview
Long run of 8-10 miles for the varsity runners.
6x 200 meters fast
Recovery 5-6 miles
20×400 meters with one-minute rest. Boys 72 sec and Girls 82 sec
Stop if the quality drops. Not all runners will be able to finish
8×100 meters fast
Recovery 6- 7miles
3 Broken 600’s: Run 400 meters – Short pause and sprint 200
Rest – off
Race + an additional 5 miles
In the video below she also offers her warm-up and cool-down suggestions
The following clip was taken from Coach Marisa Tuzzi’s full course in which she details multiple workouts, and practice plans for long-distance training. She even reveals some of her own drills and sample weeks you need to know in order to make your athletes faster. If you are a coach who needs help planning practice or need some new drills to throw into the mix, then this is the course for you!
To learn more about that course click the link: Distance Training for Track
The video has audio so please make sure that your speakers are turned on.