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