Training:
Running Workouts for the week:
This is what we have coming up:
- Run Waterloo’s Re-Fridgee-8er (Details HERE)
- The Chilly half: A big A-goal for many, and a setup for other spring races the rest.
We’re into week 8 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 9 of 12
Workout Wednesday:
10-15′ WU
5x100m strides
10′ HMP
3′ easy
3-2-1-1-2-3 @ 5-10K effort, 2′ easy
10-15′ CD
LONG RUN- a repeat of last week!
Beginner option: 20K easy with 4 + 3K @ HMP with 2-4K easy
Advanced option: 22K with 6 + 4K @ HMP/ effort, 2-3K recovery
CYCLING WORKOUT
We’re into week 6 of this 8 week plan! Check out more details of our plan HERE.
We are switching gears from Threshold work to more VO2Max work!
WARM UP
3′ easy
2′ @ 75%
30″ @ 110% / 1′ easy
30″ @ 115% / 1′ easy
30″ @ 120% / 1′ easy
3’30” easy
MAIN SET (the extra 1′ easy is so that we have 3′ rest between sets)
5x( 1′ @ 110% / 2′ easy)
1′ easy
5x( 1′ @ 120% / 2′ easy)
1′ easy
5x( 1′ @ 110% / 2′ easy)
COOL DOWN
#cantwontstop
