Training:

2026 Block 2 Week 1 of 4 (WEEK OF March 30)

Back to another big one for all, and we’re splitting it into 5/10K focused athletes and longer distance focused athletes again.  Let’s get to work!

  • 10-20’ WU jog 
  • 5x100m strides
  • 6-8’ tempo @ HM effort
  • 3’ easy 
  • 1-3 sets of:
    • 3×2’ @ 5K + effort, 1’ easy 
    • 3’ easy in between sets 
  • CD- your choice

Recovery week people- stick with 2 reps

Long distance folks: Stick to the max from above, slow everything down by ~5-10s/K and top up with a final 8′ @ HMP!

STRENGTH
3 sets each
Rest 60–90 seconds
Train 2–3x per week

Goblet Squat (Dumbbell or Kettlebell)
8–10 reps
Sit down between the hips, keep chest tall, elbows inside knees. Control the descent and drive evenly through both feet.

Single Leg Romanian Deadlift (Dumbbells or Bodyweight)
8–10 reps per leg
Hinge at the hips with a slight knee bend. Keep hips square and reach the back leg long behind you.

Half-Kneeling Dumbbell Shoulder Press
8–10 reps per arm
Front foot flat, back knee down. Stay tall through the torso and avoid arching the low back as you press.

Incline Push-Up (Bench or Box)
10–15 reps
Maintain a straight line from head to heel. Lower under control and push away smoothly.

Standing Cable or Band Pallof Press
10–12 reps per side
Press arms straight out and resist rotation. Keep ribs down and hips steady.

Step-Downs (Low Box)
8–10 reps per leg
Slowly lower one foot to the ground, controlling the descent. Light tap, then return—focus on knee control and balance.

#cantwontstop