Training:
10 weeks to go- last up week before we get another recovery week- make it hurt!
H+P FULL VOLUME WORKOUT (5-10K option) (Block 2 Week 2 of 4)
15-25 minutes WU jog
5x100m strides
2×5′ @ 10K effort, 2′ easy
5′ easy
2-4×4′ @ 10K effort with the final 1 minute accelerating into 5K + effort, 90s 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
15′ tempo @ HM effort
5′ easy
2-4×3′ @ 5-10K effort, 90s 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
3×10-15′ T @ somewhere between goal HM and MP, 3-4′ shuffle in between
5′ easy
5x100m strides on tired legs
10-20 minutes CD jog
