Training:
12 weeks to go- we’re back into an up week. We’ll be going with 3 hard workouts in a row- this time we’re splitting the HM and M options as things get more specific moving into the next few blocks. Let’s go!
H+P FULL VOLUME WORKOUT (5-10K option) (Block 2 Week 1 of 4)
15-25 minutes WU jog
5x100m strides
4-5×4′ @ 5K effort, 90s easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM option) (Block 2 Week 1 of 4)
15-25 minutes WU jog
5x100m strides
3-4×7′ @ HM effort, 2′ easy
5′ easy
2-4×1′ @ 5K + effort, 1′ easy
10-20 minutes CD jog
H+P FULL VOLUME WORKOUT (M option) (Block 2 Week 1 of 4)
15-25 minutes WU jog
5x100m strides
5′ primer tempo @ M pace
5′ easy
20-30′ tempo @ M pace
5′ easy
8-10′ tempo @ HM pace
10-20 minutes CD jog