Training:

2026 Block 3 Week 2 of 4 (WEEK OF May 3) 

  • 10-20’ WU jog 
  • 5x100m strides
  • 3’ @ HMP
  • 3’ easy 
  • 1-2×7’ @ HM effort, 2’ easy 
  • 3’ easy 
  • 4-8×2’ @ 5K effort, 90s easy 
  • CD- your choice

Long distance people: Stick with full volume + a 7′ top up tempo @ HMP

TRACK VERSION:

  1. 15-25′ WU
  2. 2-3 laps of jog the corners, stride the straights
  3. 1-2x1M @ HM effort, 400m easy
  4. 800m easy
  5. 4-8x600m @ 5K + effort, 200m easy

Long disatnce people: Stick with the full volume + add 1M @ HMP at the end

  • STRENGTH – Complete 1-2x this week

  • 3 sets each

    1. Bulgarian Split Squat (DB or Bodyweight)
    8–10 reps/leg
    Rear foot elevated. Slight forward torso lean to load glute.

    2. c (Bodyweight or Light DB support)
    5–6 reps/leg
    Slow and controlled. Open/close hips while maintaining balance → great for hip + pelvis control.

    3. Push ups 
    10–15 reps
    Adjust incline to hit a challenging but clean range.

    4. Suitcase Carry (Single DB or KB)
    20–30 sec/side
    Stay tall, don’t let the weight pull you sideways.

    5. Reverse Step-Up (Controlled Eccentric)
    8–10 reps/leg
    Start on box → slowly lower one foot to ground → return. Focus on control over height.

    6. Dead Bug (Slow + Controlled)
    6–8 reps/side
    Full exhale as leg lowers, keep low back flat.

#cantwontstop