I have found that the kids I have worked with respond better to faster speeds and lower volumes of work. I used to have a lot more aerobic work in my training, but since I changed the times have been better over 100m, 200m, and to some degree 400m with sprinters. This year I worked with mid distance girls who out of necessity I worked at 6-12 miles per week in volume because those were the volumes I could get quality work out of them. A lot of the work they did was at 2:40 pace for 800m and by seasons end they could run 4×8 and 800 in same meet at 2:40 pace or do 4×8 and 1600 in 2:40 and 6:00 to 6:25 which were significant improvements over their previous bests. I am hoping next season we can work at nearly twice those volumes to provide a little more variety in the training plan, but I do not have the luxury of controlling their XC training which is rather poor for XC and severe lack of competitiveness in that sport. I do hope I can build their competitiveness in XC over the summer by building them to 150 miles with a high of 22.5 miles in week 11 of the summer training those girls to run 6:30-6:45 per mile for at least two miles and hopefully 3 miles before their XC season starts and their XC coach starts training them, then hopefully they pr in week 3 or 4 of XC and still hold their fitness for another 8 weeks, because of the amount of racing they will incur during the season the slowly get them up to about 25-28 miles per week. When I did send these kids on distance runs 4.5-6 miles during track they came back in 55-75 minutes when I wanted 35-50 minutes of training time. When you start getting over the 8 minute per mile time frame the work done is almost useless to the athlete, you could have accomplished more by having them go on a 90 minute walk especially when they are jogging at a 11 minute per mile pace or worse.