Training:

2026 Block 2 Week 2 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.  We’re also back on track- so your track option is there again! Let’s get to work!

  • 10-20’ WU jog 
  • 3-5x100m strides
  • 5x100m strides
  • 7-1-1
  • 6-1-1
  • 5-1-1
    • The 7,6,5’ repeats at HM effort
    • The 1’s @ 5K + effort
    • 2’ easy after the long efforts, 1’ in between the 1’ repeats, 3′ in between sets
    • **Option auto skip the 5-1-1 rep and stick with the first 2 sets.
  • CD- your choice

** Long distance folk: Add a 2nd 5-1-1 top up and take the edge off of the 1′ reps (stay closer to actual 5K pace).

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog corners, stride straights
    • 1M-400-400
    • 1M (yes no drop)-400-400
    • 1200-400-400 ** Option to skip this one
      • 400 easy in between reps, 800 easy in between sets
      • Long distance folk: add a second 1200-400-400
  • CD- your choice

 

STRENGTH- Here’s your plan for this week! 

5–6 exercises
3 sets each
Rest 60–90 sec
2–3x per week

1. Goblet Squat

8–10 reps
Sit between hips, chest tall, controlled down.

2. Single Leg Romanian Deadlift

8–10 reps/leg
Hinge at hips, keep balance and control.

3. Step-Ups (Box or Step)

8–10 reps/leg
Drive through full foot, slow on the way down.

4. Incline Push-Ups

10–15 reps
Straight body line, smooth tempo.

5. One-Arm Dumbbell Row

8–12 reps/arm
Pull elbow toward hip, stable torso.

6. Core (Pick One)

  • Dead Bug → 8–10/side

    or

  • Side Plank → 20–30 sec/side

#cantwontstop