Training:
Similar to last week- progressively more challenging workouts while sticking to 1/week. This will set you up for our 3K Blastoff as well as our upcoming half marathon/ multi-sport challenge.
H+P FULL VOLUME WORKOUT (5-10K option)
15-25 minutes WU jog
5x100m strides
3-5 minutes easy
5-7 minutes tempo at high-end HM effort
3-5 minutes easy
2-3-4-3-2 minutes @ 5-10K effort (2 minutes recovery, option to cut out final 3 and 2 minute rep)
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
25 minutes as follows:
15 minutes @ M effort, 1 minute option to go any speed you need (speed up, slow down- you chose), 5 minutes @ HM effort, 4 minutes @ 10K effort
- Option to go 10’@M, 4’@HM, 2′ @ 10K
10-20 minutes CD jog
#cantwontstop
