VIRTUAL H+P: Week of May 18th

Before we get into training, let’s check out the results from the COVID LR challenge #8:

Huge props to to Mike and Devon- both popping into the top 3 for the first time! Coach Gill took the women’s side with Kayla coming in 2nd for women. Denis Allen was able to just edge out Dave by 4s on the masters side while Dave used it as a very interesting finish in his HM. Once again some interesting close calls went down including an exact tie between Mark Cullen and David Wan, Kayla edging out Tyler Dalton by 2s with Holger another 4s back.

TRAINING THIS WEEK

Run solo, run away from crowded areas, and keep grinding!

Remember that this is a semi-custom plan, so modify it as you see fit based on where you are. Review our general principles for this period of time HERE.

MONDAY RUN

** Do on HILLY terrain, no hill reps today, but still get hills in the legs

15-25 minutes WU shuffle

3-5x100m strides

3 minutes primer tempo @ HM effort

3 minutes minutes easy

4-6×2 minute @ 5K effort, 1 minute easy

5 minutes easy

8 minutes tempo @ 10K-HMP

10-20 minutes CD

THURSDAY RUN

** FLAT terrain.

15-25 minutes WU shuffle

3-5x100m strides

3-5 minutes easy

REPEAT 3-4x:

2.5 minutes @ 10K effort, 2 minute easy, 2.5 minutes faster than 5K effort, 3 minutes easy

10-20 minute CD jog

LONG RUN/ STRAVA CHALLENGE:

Go easy, and aerobic at 15-20% from your normal volume
Incorporate THIS segment into your run
Last week was a very random uphill/downhill, acceleration/deceleration sufferfest! This week is simple- let’s see if you can hit a LEGIT 800m PB. Make sure to NOT do loops before your segment attempt or Strava may not interpret your time properly. Also, get ready for that nice, slight uphill stretch at the end- the best way to finish arguably the most painful distance in running!

STRENGTH

We recommend doing this routine 2x this week. A good option is to do it on the same day as your run workout once you’re done (either directly after or later that night) to ensure you’re recovered enough to crush your legs for the next quality run. This week’s workout is a repeat from coach Meredith!)

Squat w Side-Step back and forth