A quick glimpse at the training of a NCAA I mid-major cross country program. If you are going to try this workout, be sure to modify the times and volume to reflect your ability and weekly mileage. "We are taking it really easy with the MAX VO2 stuff"
WORKOUT #1 - Women - 4 x Mile in 6:10 w/ 1 min rest; Men - 7 x Mile in 5:12 w/ 1 min rest
WORKOUT #2 - RACE