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 4 of 4 (WEEK OF JAN 26)
This was supposed to be a mini recovery week… but because the weather made so many miss last week, we’re give a larger range so you can make up for lost-quality if needed. Let’s go!
- 10-20’ WU jog
- 5x100m strides
- 3-6×4’ @ 10K effort, 2’ easy
- CD- your choice
CYCLING WORKOUT- WEEK 3
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:
Warm up:
5′ warm up
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) + Parallette Push Ups
– Station 2 (Hallway): Broad Jumps x1 lap + Plank Shoulder Taps
– Station 3 (Gym 2): Trap Bar Deadlifts* + Ball Hamstring Curls
– Station 4 (Waiting Room): Bulgarian Split Squats (+/- dumbbells) + Single Leg Calf Raises (+/- dumbbell)
* = heavier priority lifts for the session, can aim for the lower end of the sets/reps goal, focus on quality!
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!
– 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
