Training:
Sept 24, 2022- H+P Marathon Primer x 10K Challenge (see Facebook event)
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (Summer Block 3- Week 4 of 5)
10-20′ WU
5x100m strides
10′ tempo @ HMP
3′ easy
2 sets of:
- 3′ @ 5K effort
- 2′ easy
- 2×1′ @ 5K+ effort, 1′ easy
- 5′ in between sets
10-15′ CD
*Marathoners: Hit 20′ for the first tempo, add a 3rd set at a slightly slower pace than prescribed above.
TRACK VERSION
15-20 jog
2 laps of jog the corners, stride the straights
2-5K tempo @ HMP (marathoners do 5, rest to 2)
800m easy
- 2-3 sets of:
- 1K @ 5K effort
- 400 easy
- 2×200 @ 80-90% effort- jog diagonal recovery
- 400m easy
*Marathoners do 3 sets, a but slower, the rest really try to smash the paces, stop after 2
CD 10-20′ easy
#cantwontstop
