ex-400–I appreciate your comments very much. What is her motivation? Performance, place in finish, and time are important but it seems being part of a competitive team is more important to her. The HS cross country boys and girls teams have both been ranked in the top 2-3 in the state this year; she likes the type of kids on the C.C. team who will also be involved in the 4×400 and 8×800 relays as well as the open events. I think she would like to achieve what some of the upper-classman have been able to accomplish.
But I am also concerned whether my plan is realistic in terms of the frequency and effectiveness of the anaerobic endurance and aerobic capacity components which are the "meat" of the plan. Should the intervals be more on 200-400-600 intervals as opposed to 800-1600, and in what progression? Should the special endurance start out at 4x160s and progress to 2x450s later, or what?