Training:

2026 Block 2 Week 4 of 4 (WEEK OF April 20)

You have the option for a recovey week this week- but if that doesn’t fit your training, the option to go full volume is there.  Don’t forget the H+P Mile is this weekend!

  • 15-25′ WU
  • 10-20’ WU jog 
  • 5x100m strides
  • 7’ tempo @ HM effort 
  • 3’ easy 
  • 2-4×4’ @ 5K effort, 90s easy 
  • 3′ easy
  • 0-7′ tempo @ HM effort
  • CD- your choice

Recovery week: Do the minimum

Long distance people: Do the max includinf the final 7′ tempo

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 1M-2K tempo @ HMP
  • 400m easy
  • 2-4x1K @ 5K effort, 2oo-400m easy
  • 400m easy
  • 1M-2K @ HMP (optional)
  • CD- your choice

Strength – here’s your plan this week! 

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

    1. Dumbbell Bulgarian Split Squat
    8–10 reps/leg
    Rear foot elevated if possible. Slight forward torso lean to bias glutes. Great for single-leg strength and control.

    2. Dumbbell Hip Thrust (or Glute Bridge on Floor)
    10–12 reps
    Pause 1–2 sec at the top. Builds hip extension power → key for stride efficiency.

    3. Dumbbell Reverse Fly (Hinge Position)
    10–15 reps
    Light weight, controlled. Helps posture and upper back endurance (important late in runs).

    4. Dumbbell Suitcase Carry (Marching or Walking)
    20–40 steps or 20–30 sec/side
    Hold one DB at your side. Stay tall—anti-rotation core + gait stability.

    5. Dumbbell Squat to Calf Raise
    8–12 reps
    Squat down → drive up → finish on toes. Combines triple extension (hips/knees/ankles) like running.

    6. Core 
    Pick one:

    A. Dead Bug with Dumbbell Hold
    8–10 reps/side
    (DB held straight up in hands)

    or

    B. Side Plank with Dumbbell Reach
    15–25 sec/side
    (Reach DB slightly forward to challenge stability)

#cantwontstop