📌 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...

📌 KEY TAKEAWAYS

• When an athlete has only 3–4 weeks left in their track season, the long run should no longer be a key workout — replace it with progression runs.
• A 20-minute progression run (10 minutes steady, 5 minutes faster, 5 minutes fast but controlled) gives a great aerobic stimulus without the fatigue of a long run.
• Athletes should feel like they could have kept going for 5–10 more minutes at the final pace — the run is fast but contr...