H+P VIRTUAL WEEK – August 24th

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 

By |2020-08-23T11:08:44+00:00August 23rd, 2020|H+P Athlete of the Month, H+P Events, Latest Articles, Latest News|