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 2 of 4, Week 2 of 4
Back to the full volume grind- let’s go!
- 10-20’ WU jog
- 5x100m strides
- 3’ primer @ HM effort
- 3’ easy
- 3-4×6’ @ 10K effort, 2’ easy
- 3’ easy
- 0-4x30s @ fastest sustainable effort, 60s easy
- CD- your choice
- MARATHONERS- top up with 8-10′ tempo @ MP on tired legs
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 800m @ HM effort
- 400m easy
- 3-4x1M @ 10K effort, 2′ easy
- 400m easy
- 0-4x200m @ max sustainable effort, jog diagonal recovery
- CD your choice
Marathoners- top up with 2-3K @ MP
#cantwontstop
