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 3 of 4
Last big one before a mini recovery week!
- 10-20’ WU jog
- 5x100m strides
- 2 sets of:
- 7’ @ HMP
- 2’ easy
- 3×2’ as 90s @ 5K effort, accelerate in the final 30s, 1’ easy
- 3’ easy
- CD- your choice
- MARATHONERS- Slow the paces down by 5-10s/K and aim for 3 sets!
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 2 sets of:
- 1M-2K@ HMP
- 800m easy
- 3x600m @ 400m 5K effort, accelerate in the final 200m faster than 5K
- 3’ easy
- CD- your choice
- MARATHONERS- Slow the paces down by 5-10s/K and aim for 3 sets!
- 2 sets of:
#cantwontstop
