Training
We’re ~8-10 weeks away from our big fall goals. Yes we have practice starting up again, but we also want to make sure you all have the option to work out on your own based on what is best for you. SO, here are your workouts!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
1-2×8 minutes brisk tempo @ HM effort, 3 minutes recovery
( can also be run as 1M-2K)
3-5 minutes easy
3-5x90s hard, 90s easy
- Run first 60s @ 5K effort, finally 30s at max sustainable
- Can also be run as 600’s
3-5 minutes easy
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
4,3,2 @ 5K effort, 90s easy recovery
3-5 minutes jog
5x100m strides, jog 60s recovery
15-25 minutes CD
HM- marathon focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts.
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
3×8 minutes brisk tempo @ HM effort, 3 minutes recovery
( can also be run as 1M-2K)
3-5 minutes easy
3-5x90s hard, 90s easy
- Run first 60s @ 10K effort, 90s easy- slower pace than in the 5K workout
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
5, 15, 5 @ HM pace, 3-5 minutes easy in between each
15-20 minutes CD
Have an awesome week team!
#cantwontstop
