Training
5 weeks until our BIG team/Run Waterloo 5K, and maybe 7 until the bigger marathon/ HM goals!
That means we have 3 weeks to REALLY lay the smack down!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5 minutes easy
Repeat 3x (4 minutes @ 5K effort, 2mins easy, 3x1minute max effort, 1 minute easy), 3 minutes easy in between
- Can also be run as: 3x(1K, 3x300m)
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
5x100m strides, jog 60s recovery
12 minutes tempo @ 10K effort
5 minutes easy
5x100m strides, jog 60s recovery
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
Repeat 4-5x (4 minutes @ HALF effort, 2mins easy, 3x1minute max effort, 1 minute easy), 3 minutes easy in between
- Can also be run as: 3x(1K, 3x300m)
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
10 minutes @ MP, 3 minutes easy, 10 minutes @ HMP
15-20 minutes CD
Have an awesome week team!
#cantwontstop
