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 2, WEEK 4 of 4 (Week of Aug 5)
This is a recovery week- if you’ve been following along all the way through, or if you’re feeling beat up- do the low end of the range. If this recovery week doesn’t line up with how your training has been going, do the upper end. Let’s go!
- 15’ WU jog
- 5x100m strides
- 3’ @ HMP
- 3’ easy
- 2-4×8’ @ HM effort, 3’ easy
- Option to accelerate into the final 2’ of each rep
- 10-15’ CD
*Marathoners: Top up with 1 additional 8′ rep @ HMP
TRACK OPTION:
- Do it as:
- 2 laps of jog corners, stride straights
- 2-4x2K @ HM effort, 400-800m easy
- CD- your choice
**Marathoners- top up with another 2K @ HM effort!
#cantwontstop
