Training:
Running Workouts for the week:
This is what we have coming up:
- H+P’s club 5K in mid-January (Details TBA)
- Run Waterloo’s Re-Fridgee-8er (Details TBA)
- The Chilly half: A big A-goal for many, and a setup for other spring races the rest.
We’re into week 3 of our 12 weeks plan!
Just a reminder of what you can expect over the course of these 12 weeks:
- 9 fairly tough- to-very tough workouts
- 12 long runs, 6 of which will be very tough
- 3 recovery/taper weeks
Let’s go!
H+P 22/23 Winter Block: Week 3 of 12
Workout Wednesday:
10-15′ WU
5x100m strides
8′ tempo @ HMP
3′ easy
1-2 sets of:
5-1-1
– 5′ @ 10K effort, 1′ @ faster than 5K
– 2′ after the 5, 1′ after the 1’s, 2′ in between sets for recovery
10-15′ CD
LONG RUN:
Beginner option: 16K easy
Advanced option: 19K with 2x3K @ HMP/ effort, 1-2K recovery
CYCLING WORKOUT
You get the week off- enjoy!
#cantwontstop
