Training:

2026 Summer Block Week 1 of 9 (WEEK OF May 25) 

The time has come for our 2026 summer block of training! For many, the A-races are coming in October/November, which means August and September need to be massive. Over the next 9 weeks, we’ll be building with some fairly challenging workouts that aren’t at the absolute highest volume (but still pretty high volume), while bringing plenty of intensity to make sure we’re ready for the bigger blocks later this summer. This block also wraps up with H+P Trackfest on July 25th- let’s go!

  • 10-20’ WU jog 
  • 5x100m strides
  • 3-4×4’ @ 5K effort w 2’ easy
  • 5’ easy 
  • 2-4×2’ @ faster than 5K w 1’ easy 
  • CD- your choice

LONG DISTANCE PEOPLE- Full volume that’s enough for now

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 3-4x1K @ 5K pace, 400m easy
  • 400m easy
  • 2-4x600m @ 5K + pace, 200-400 easy
  • CD- your choice

 

LONG DISTANCE PEOPLE- full volume- that’s enough for now!

STRENGTH – Complete 1–2x This Week

3 sets each

Front Foot Elevated Reverse Lunge (DB or Bodyweight)
6–10 reps/leg

Single-Leg RDL (DB or KB)
6–10 reps/leg

Plank- 3 pushups- Plank- repeat 
8–15 reps

Arnold Press (DB)
6–10 reps

Lateral Step-Down (Low Box or Step)- body weight or DB
6–8 reps/leg

Dead Bug with Band Pulldown or Bodyweight
8–12 reps/side

Calf Raise – 2 Types, Bodyweight or Loaded
10 straight-knee + 10 bent-knee reps

#cantwontstop