Training
We’re ~9-11 weeks away from our big fall goals. Time to get to WORK!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
3-3-6 minutes @ 5K effort- that 6 will be a big challenge!, 2 minutes easy in between each
- can also be run as 800, 800, 1M
3-5 minutes easy
2-4x30s max effort, 90s recovery
3-5 minutes easy
Another set of 3-3-6 with the option to drop the 6 at the end.
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
5×1 minute 5K effort, 1 minute easy
4 minutes recovery
10x30s @ 5K ++ effort, 90s easy
15-25 minutes CD
HM- marathon focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts.
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
3-3-6 minutes @ 5K effort- that 6 will be a big challenge!, 2 minutes easy in between each
- can also be run as 800, 800, 1M
3-5 minutes easy
2-4x30s max effort, 90s recovery
3-5 minutes easy
Another set of 3-3-6 * slow down the 6 minutes to HM effort, option to ramp up to 15minutes
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
20 minutes progression tempo
- First 10 minutes @ MP, 5 minutes @ HMP, final 5 minutes @ 10K pace
15-20 minutes CD
SCAVENGER HUNT MANDESS:
With one week to go (8 days technically), for the guys Tyler Daltoncontinues to dominate with 42 points, Ken Cooper is 2nd with 27, Sean Delanghe has edged out Sam Lalonde with 19 and 18 respectively, Scott Baker is next with 16, followed by William Spaetzel at 10, and Reza Spwith 5.
For the ladies it’s super close at the top with Alicia Erz 39, Adrienne Farrell 36, Lydia Geng 32, and Vicki Zandbergen with 30, Gillian Delangheand Anne Kathrin are tied with 13, new to the board is Kristin Marks taking advantage of 6 hospitals all in a row in Toronto and accumulating 11 points, and Jocelyn Crompton Pedersen with 8.
The focus this week is on Meredith’s scavenger hunt- so no COVID challenge! Check out all the details HERE.
#cantwontstop
