Cross Country Practice

I had the kids warm up a mile and then do a speed work out. We actually did the speed on the track. They ran a 400 and a 300 at a mile to 2 mile race pace then a 200 at a sprint. They finished the set off with an 800 at 3 to 5 seconds faster than their 5k race pace. They had about a minute rest in between each run. They did only 2 sets (with a 4 minute break in between the set) with a mile cool down. After the cool down they did 3 to 5 strides. It was a good (confidence booster) work out. They did well.