This workout is designed to be a ladder - where you start with a shorter interval - and progress up to a longer interval. typically ran on a track. But with XC, we will modify. see below.
Warm up - 1 mile (or 7 minutes) warm-up - progressively getting faster
Water / drllls
2 x 30 sec build-up (jog back to start point repeat)
2 x 90 sec (strong and fast - nonstop jog back to start)
2 x 120 sec (strong and fast - don't slow down - nonstop, jog-back to start)
Do the above as one (1) set - - each interval should be continuous.
REPEAT above 'set' x 3. (3 times) short 2 minute recovery between the full set
Shoes off for cool down (if possible to remove shoes) - 5 minutes cool down jog (THE COOL DOWN IS PART OF THE WORKOUT - DON'T GET SLOPPY ON COOL DOWN)