Training
WELP, 6 weeks until our BIG team/Run Waterloo 5K, and maybe 8 until the bigger marathon/ HM goals!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
2-3×5 minutes @ 10K effort, 2 minutes easy
5 minutes easy
2x (3 minutes hard, 90s easy, 1.5 minutes hard, 2 minutes easy)- faster than 5K pace
- For those hitting the track, can be run as: 2-3×1200, 2x(800, 400)
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
5x100m strides, jog 60s recovery
4×4 minutes @ 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
15-20 minutes T @ HMP ( can be run as 4-5KT)
3 minutes easy
5x100m strides
2x5 minutes @ 10K- half effort, 2 minutes easy
5 minutes easy
2x (3 minutes, 90s easy, 1.5 minutes hard, 2 minutes easy)- 5K pace
- For those hitting the track, can be run as: 2-3×1200, 2x(800, 400)
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
35 minutes @ MP
15-20 minutes CD
Have an awesome week team!
#cantwontstop