H+P VIRTUAL WEEK – August 3rd

Training

We’re ~10-12 weeks away from our big fall goals.  Time to get to WORK!

5K-10K athletes 

Workout #1- most important one

15-25 minutes WU jog

5x100m strides

2-3×3 minutes @ 10K effort, 90s easy

4 minutes recovery jog

2-3×3 minutes @ 5K effort, 90s easy

4 minutes reovery

2-4x30s @90% max effort, 60s recovery

** 3 minutes can be run as 800’s or 1Ks, 30s reps can be run as 200’s

10-20 minutes CD job

 

Workout #2- If time, injury tolerance and energy allows 

15-25 minutes WU jog

8,6,4 minutes tempo at HM effort, 2 minutes jog recovery

3-5 minutes easy

 

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

10 minutes tempo @ HMP

4 minutes easy

2-3×3 minutes @ 10K effort, 90s easy

4 minutes recovery jog

2-3×3 minutes @ 5K effort, 90s easy

4 minutes reovery

2-4x30s @90% max effort, 60s recovery

10-20 minutes CD

** 3 minutes can be run as 800’s or 1Ks, 30s reps can be run as 200’s, 10 minutes can be run as 1600-2600m tempo

Workout #2- If time, injury tolerance and energy allows

15-25 minutes WU jog

3-5x100m strides

20-25 minutes tempo at slow-end HMP, fast-end MP

15-20 minutes CD

SCAVENGER HUNT MANDESS:

On the men’s side Tyler Dalton is killing it with 30 pts, Ken Cooper not far behind with 24pts, and Sam Lalonde is in 3rd with 17.

The ladies competition is verrrry close with Alicia Erz in first with 21pts, Adrienne Farrell right behind with 20pts, and Lydia Geng and Vicki Zandbergen tied at 16pts!!

The focus this week is on Meredith’s scavenger hunt- so no COVID challenge! Check out all the details HERE. 

 

#cantwontstop