H+P VIRTUAL WEEK -August 7th, 2023


Running Workouts for the week:


Let’s get the work! It’s time to build major fitness for the fall.  We have about 10 weeks until many- A-races are here.  We’re going to push things for 4 consecutive weeks right off the bat followed by a recovery week (that still won’t be that easy).  As always, change these sessions to suit where you are with your training..but if you follow along, there’s no way you WON’T be fit in October! Let’s go!

Fall Block Week 2 of 5

15′ easy jog WU
5x100m strides
10′ tempo @ HM effort
5′ easy

  • 4′ and 3′ @ 5-10K
  • 1 and 2′ reps faster than 5K effort
  • 2′ easy in between each

10-15′ CD jog

** Marathoners, do the 10′ @ MP, and do a second 8-10′ @ MP after the faster set.


  • 15-20’ easy WU
  • 5x100m strides
  • 2-3K @ HM effort
  • 800m easy
  • 1K, 400, 800m, 600m, 1K, 400m at the paces noted above, all with 400m recovery
  • CD top up

*Marathoners, slow the 2-3K tempo down to MP, top up with 2-3K @ MP after faster set.


By |2023-08-06T18:52:28+00:00August 6th, 2023|H+P Events, Latest Articles, Latest News|