📌 KEY TAKEAWAYS

• 30 seconds at 5K goal pace rhythm + 90 seconds easy running (don't look at GPS)
• Four benefits: Aerobic stimulus, faster than other aerobic workouts, quick recovery, kids love it
•  Mistake to avoid: Don't use 48-72 hours before an important meet
• Use 48 hours AFTER a meet (Saturday after a Thursday meet)
• Athletes must finish saying "I could have done 3 more sets"
• Total workout example: 50 min (7 easy, 8 with strides, 30 ...

📌 KEY TAKEAWAYS

• 95% of 5K energy comes from aerobic metabolism — train accordingly
• The 5 key workouts in order of difficulty: Long runs → Fartlek → Progression runs → Tempo → Race pace
• All workouts should finish with athletes saying "I could have gone farther" OR "I could have gone faster"
• Running by feel is crucial — cross country has no accurate mid-race splits like track
• Rotate through these workouts for months; couple with "revvin...