Training:

2026 Summer Block Week 4 of 9 (WEEK OF June 15) 

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
  • 8-10’ @ HMP
  • 3’ easy 
  • 2-2-3-3-2-2 @ 5K effort, 90s easy 
    • Option to stop after the first 3′ rep
  • CD- your choice

LONG DISTANCE PEOPLE- AGAIN, stick with the full volume- that’s enough!

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 2-3K T @ HMP
  • 800m easy
  • 600-600-800-800-600-600 @5K pace, 400m easy
  • CD- your choice

 

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

STRENGTH – Complete 1–2x This Week

3 sets each

Goblet Squat (DB or KB)
8–12 reps

Hip Thrust (Barbell, DB, or Bodyweight)
8–12 reps

Incline Dumbbell Press (or Push-Up variation)
6–12 reps

One-Arm Dumbbell Row (Bench Supported or Free)
8–12 reps/side

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

Pallof Press (Cable or Band)
10–12 reps/side

Standing Calf Raise (Straight + Bent Knee focus)
10–15 reps each variation

#cantwontstop