Training:
GO TIME!
Well, it’s 2026…it’s time to get to work! 8 weeks until Chilly. ~17 weeks until the big spring goals. Time to grind. Workouts will get progressively heavier through January. Remember to modify based on your goals and where you are in your injury tolerance/ build- always play the long game. Let’s go!
2026 Block 1 Week 2 of 4 (WEEK OF JAN 12)
- 10-20’ WU jog
- 5x100m strides
- 3’ tempo @ HMP
- 3’ easy
- 3-5×4’ @ 10K effort, 2’ easy
- 3’ easy
- 5-8’ tempo @ HMP on tired legs
- CD- your choice
CYCLING WORKOUT- WEEK 1
Physio Sayaka is going to start giving us prescription sufferfests for our Zwift sessions. If you don’t have Zwift (or you can’t upload) and you want to follow along, here is this week’s!
Workout:
Main sets:
– 4×8’ stations, with a 1’ transition between each (unloading/returning weights)
– Station 1 (Gym 1): Box Squat* (with Barbell or Goblet Squat) + Push Ups (or Elevated Push Ups)
– Station 2 (Hallway): Walking Lunges (+/- dumbbells) x1 lap + Side Planks (~30s/side)
– Station 3 (Gym 2): Trap Bar Deadlifts* + Bent Over Rows (with dumbbell/kettlebell)
– Station 4 (Waiting Room): Step Ups (+/- dumbbells) + Elevated Calf Raises (3s eccentric, progress to single leg as appropriate)
* = heavier priority lifts for the session, can aim for the lower end of the sets/reps goal, focus on quality!
Setup:
Approximate goal for each station:
– Sets: 3-5 (depending on pace)
– Reps: 5-10 (unless it’s a duration exercise). If this feels too easy, add weight/increase duration/progress variation!
– Intensity/Difficulty: RPE 6-8 or 2-4 reps-in-reserve. The main goal is sufficient stimulus for strength development, but not so much that it takes away from your running or puts you at risk of injury.
#cantwontstop
