Training:
11 weeks to go- we’re back into an up week. Week 2 of 3 weeks up…Let’s go!
H+P FULL VOLUME WORKOUT (5-10K option) (Block 2 Week 2 of 4)
15-25 minutes WU jog
5x100m strides
6′ tempo @ HMP
5′ easy
2-3×3′ @ A+ 5K effort, 90s easy
5′ easy
2-3×2′ @ 3K effort, 90s easy
5′ easy
3-5×1′ @ max sustainable effort, 1′ easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM option) (Block 2 Week 2 of 4)
15-25 minutes WU jog
5x100m strides
5′ @ HM effort, 2′ easy
5′ easy
2×8-12′ @ HM effort, 3-5′ easy
10-20 minutes CD jog
H+P FULL VOLUME WORKOUT (M option) (Block 2 Week 2 of 4)
15-25 minutes WU jog
5x100m strides
30-50′ tempo as follows:
7′ @ MP, 2′ @ HM, 1′ your choice (as fast or slow as you want- recover, drop down to 10K effort- your choice!)
10-20 minutes CD jog
