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 2 of 4 (Week of Aug 19)
7-8 weeks until the big day for many- let’s keep the high volume rolling! As always, decrease the volume on this workout if you haven’t been following along!
- 15’ WU jog
- 5x100m strides
- 8’ @ HMP
- 5’ easy
- 3×5’ @ 10K effort, 2’ easy
- 5’ easy
- 0-2 sets of:
- 2’ @ 5K effort
- 90s easy
- 1’ @ sub 5K effort
- 2-3’ easy
- 10-15’ CD
*Marathoners: Top up with 1 additional 10-12′ 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
- 2K @ HMP
- 400-800m easy
- 3x1200m @ 10K effort, 400, easy
- 400-800m easy
- 0-2 sets of:
- 800m @ 5K effort
- 400m easy
- 400m @ faster than K
- 2-3′ 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.
#cantwontstop
