If you haven’t already checked out our July training plan, you can do so here.
Before we get into everything, let’s check out our COVID segment challenge results:
With it being far out of town, it wasn’t our deepest competition, but there still were some very solid results for the COVID challenge #11! Jon Redfearn took home yet another win, with Ken Cooper finishing 2nd OA. Graham was just behind him by 2s for 3rd OA. Welcome back to Kevin McGaire on coming back from the West coast and lighting up the segment, posting a 4th OA finish (and a 191 BPM average HR)! Janice was our top female in 10:36, while Emily was exactly 1 minute back in 11:36! Holger took his first masters win of the COVID challenges finishing in 10:16 while Jan finished in 2nd not too far back in 10:29.
Training
This is week 3 of a 4-5 week buffer training plan. Let’s keep laying that foundation while we wait for more concrete plans!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
2×5 minutes @ 10K effort, 3 minutes easy
3 minutes easy
3-5×3 minutes @ A+ 5K effort, 90s easy in between
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
1-2-3-2-1 @ 5K effort, 1 minute easy
3 minutes easy
5x30s max sustainable effort, 90s easy
3-5 minutes easy
HM- marathon focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts. Volume is up, so make sure to stick to the pacing recommendations
15-25 minutes WU jog
5x100m strides
3×5 minutes @ HM effort, 1 minutes easy – note the short recovery + slower pace
3 minutes easy
5×3 minutes @ 5K-10K effort, 90s easy in between
3 minutes easy
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
15-20 minutes tempo @ HM pace
3-5x100m strides
15-20 minutes CD
COVID CHALLENGE #12
Last week’s was a trip down memory lane in the North of Waterloo. This one is more central and accessible… and a more painful memory for many: The finishing stretch of the former H+P 2.2K TT! If you don’t remember what the TT was all about, check out this old school recap video form our early days. And if you want the link to the segment Click HERE to check it out!
#cantwontstop
