Training:

2026 Block 2 Week 3 of 4 (WEEK OF April 13)

You guessed it- another tough one- let’s go!

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

** Long distance folk: Do the high end of the range with less agressive pacing.  Shorter distance folk: stick with the lower volume options but go with more aggressive pacing.

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog corners, stride straights
    • 800m primer tempo @ HM effort
    • 400m easy
    • 2-3x1200m @ 10K effort, 400 easy
    • 400-800 easy
    • 2-3 sets 0f:
      • 800m @ 5K
      • 200-400 easy
      • 2×400 @ 1M efforts, 200-400m easy
      • 800m easy in between sets
  • CD- your choice

 

Strength – here’s your plan this week! 

5–6 exercises
3 sets each
Rest 60–90 sec

1. Dumbbell Step-Back Lunge (Slight Forward Lean)

8–10 reps/leg
Lean slightly forward to load glutes. Push through front heel—this mimics running mechanics better than upright lunges.

2. Single-Leg Calf Raise (Holding Dumbbell)

10–15 reps/leg
Slow down, pause at top. Key for ankle stiffness and running efficiency.

3. Dumbbell Lateral Lunge

6–8 reps/side
Step wide, sit into one hip. Builds side-to-side strength (huge for injury prevention).

4. Dumbbell Push Press

6–8 reps
Small leg drive + press overhead. Helps develop coordination and power transfer.

5. Single-Leg Dumbbell RDL (Contralateral Load)

8–10 reps/leg
Hold dumbbell in opposite hand of working leg. Great for balance + hip stability.

6. Core (Runner-Specific)

Pick one:

  • Standing Dumbbell March Hold → 20–30 sec/side

    (Hold one DB overhead or at chest, slowly march in place)

    or

  • Plank Dumbbell Pull-Through → 8–10/side

#cantwontstop