Training:

2026 Block 2 Week 3 of 4 (WEEK OF March 16)

Splitting into shorter vs. longer goal options.  Any questions on where you fit into this, let me know!

  • 10-20’ WU jog 
  • 5x100m strides
  • 8’ tempo @ HM effort
  • 3’ easy 
  • 2×2’ @ 5K effort, 90s easy 
  • 3′ easy
  • 6′ @ HM effort
  • 3′ easy
  • 2×2’ @ 5K effort, 90s easy 
  • M and HM focused athletes: top up to 8-10′ tempo on tired legs at HMP + slow the 2′ reps down a bit
  • CD- your choice
STRENGTH- 

3 sets each
Rest 60 to 90 seconds
Train 2 to 3 times per week

Step Up (Knee Height Box or Bench)
8 to 10 reps per leg
Drive through the whole foot and control the lowering phase. Keep the pelvis level and avoid pushing off the back leg.

Single Leg Romanian Deadlift (Dumbbell or Bodyweight)
8 to 10 reps per leg
Hinge at the hips while keeping the back neutral. Reach the free leg long behind and keep the hips square.

Push Ups (Hands Slightly Elevated if Needed)
8 to 12 reps
Maintain a straight line from shoulders to heels. Lower under control and press up without letting the hips sag.

Standing One Arm Cable or Band Row
10 to 12 reps per arm
Stand tall and pull the elbow back toward the ribs. Pause briefly and control the return.

Single Leg Calf Raise
10 to 12 reps per leg
Rise slowly onto the ball of the foot, pause at the top, and lower with control.

Dead Bug (Slow)
8 to 10 reps per side
Lower the opposite arm and leg while keeping the lower back gently pressed toward the floor. Move slowly and stay controlled.

#cantwontstop