Training:
Here’s what we have lined up…
May 1st– Missauga Half/Full
Mid May: Track workouts start!
Anytime in May: H+P this MAY be MADNESS ultra
July 30th– H+P Trackfest is BACK
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (Block 4 week 3 of 5)
Final massive one and then we do a 2 week mini-taper!
- 5K- HM Athletes
10-15′ WU
5x100m strides
5x100m strides
5′ easy
2×5@10K effort, 2′ easy
5′ easy
2-3x(3-1-1) with 90s in between reps and sets (3’s @ 5-10K, 1’s @ 5K + effort)
10-15′ CD
Modification for Marathoners:
10-15′ WU
5x100m strides
5x100m strides
5′ easy
2×5@10K effort, 2′ easy
5′ easy
2x(3-1-1) with 90s in between reps and sets
5′ easy
2-3×5@10K effort, 2′ easy
10-15′ CD
Cycling Workout from Physio Sayaka:
April 7- VO2MAX
April 14 – Day before Easter weekend
THRESHOLD
WARM UP
5’ easy
5’ @ 75%
1’ @ 100%/1’ easy
4’ easy
MAIN SET
5x [4’ @ 105%/ 3’ easy]
COOLDOW
#cantwontstop