Training:
The time has come- we’re a mere 16 weeks from many of our fall A-goals. July, August with fine-tuning in September is how massive PBs happen in October. Heat is up, paces will be challenging, and the spike in volume will be a shock to the system- but those who stick with it will be reaping the benefits in 4 months time.
As always, modify as needed for your personal goals…and if you need help figuring out how to do that, let us know. Let’s go!
Fall Block 1 of 4, Week 2 of 4
- 10-20’ WU jog
- 5x100m strides
- 2×6’ @ HM effort, 2’ easy
- 3’ easy
- 2 sets of:
- 4’ @ 5K effort
- 2’ easy
- 2’ @ 5K + effort
- 3’ easy
- 10-15’ CD
Marathoners- Add a 3rd set, and slow the paces down by 5-10s/K.
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 2x1200m @ HM effort, 400m easy
- 2 sets of:
- 1K @ 5K
- 200-400m easy
- 600m @ faster than 5K
- 400m easy
Marathoners- Add a 3rd set, slow the paces down by 5-10s/K.
#cantwontstop
