We have spent this year building up in a different way.
They did many months building a base doing basically
2 x 60min easy
1 x 90-105min easy long run
2 x Track sessions that focused on Anaerobic Threshold
1 x speed session which was often 4 x 150m rest 5min fast and then a
Threshold run. Total each week was about 22km at near AT. Total Km of
80-130km/week

They raced a little at XC then entered a 6 week Hill Phase
During this phase they did two hill sessions most weeks eg 12 x 25s
hills rest 3min or 3 x 6 x 80m hills with some bounding 90s/5min.
While in this period the athletes did relaxed practise at 800m race
pace over 150m and continued at good volume with 2 x 60min and a
longer run. They also started some faster reps approaching VO2max
pace eg 6 x 1000m rest 1min and then 4 x 1000m rest 3min.

Now we are in Race Preparation mode and the athletes have dropped
volume. They are doing some great sessions which i will detail in the
next email. I am sure it is because the "base of the pyramid" has
been successfully built much wider.

regards
Steve Bennett
www.oztrack.com