Training:

2026 Block 3 Week 3 of 4 (WEEK OF May 11) 

  • 10-20’ WU jog 
  • 5x100m strides
  • 3’ @ HMP
  • 3’ easy 
  • 8’ @ HMP
  • 3’ easy 
  • 3×3’ @ 5K, 2’ easy
  • 3’ easy – stop here OR go onto:
  • 6’ @ HMP
  • 3′ easy
  • 2-5×1′ faster than 5K, 1′ easy 
  • CD- your choice

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 800m @ HMP
  • 40m easy
  • 2K @ HMP
  • 400m easy
  • 3×800@ 5K, 400m easy
  • STOP HERE or go onto:
  • 1M-2K @ HMP
  • 400m easy
  • 2-5x400m @ faster than 5K, 200-400m easy

LONG DISTANCE PEOPLE- Do the full volume!

STRENGTH – Complete 1–2x This Week

3 sets each

  1. Goblet Squat (DB or KB)

    8–12 reps

  2. Single-Leg RDL (Bodyweight or DB)

    6–8 reps/leg

  3. Pushups

    8–25 reps

  4. Front Rack Carry (Single DB or KB)

    20–30 sec/side

    Keep posture tall and ribs down — resist leaning or twisting.

  5. Lateral Step-Down

    8–10 reps/leg

    Slow lower, light tap to floor, control knee alignment throughout.

  6. Bird Dog Hold

    5 reps/side (5–10 sec holds)

    Reach long through heel and hand without arching low back.

#cantwontstop