Training:
The time has come to build for our massive fall goals- we have about 16-18 weeks until many of the major marathons which gives us time for 1 build block (4 weeks) and then 3 challenging 4 week blocks. Use this next block to harden the legs and build a base that will allow you to run the following 3 blocks- don’t stress if the paces aren’t there yet. As always, modify based on where you are with your goals..let’s get to work !
FALL BLOCK 3, WEEK 1 of 4 (Week of Aug 12)
It’s time for another massive 3 week grind! We’re only about 8-9 weeks away from some of the team’s major fall racing goals..this block matters, volume matters the most NOW, it’s go time!
- 15’ WU jog
- 5x100m strides
- 10’ @ HMP
- 5’ easy
- 8’ @ 10K effort
- 5’ easy
- 2-4×4’ @ 5K effort, 2’ easy
- 10-15’ CD
*Marathoners: Top up with 1 additional 10′ rep @ HMP OR stack at the front of the workout by lengthening the first tempo up to 20 minutes.
TRACK OPTION:
- Do it as:
- 2 laps of jog corners, stride straights
- 3K @ HMP
- 400-800m easy
- 2K @ 10K effort
- 400-800m easy
- 2-4x1K @ 5K effort, 400m easy
- CD- your choice
**Marathoners- top up with another 2-3K @ HMP at the end of the workout OR by topping up the first tempo to 5K.
#cantwontstop
