H+P VIRTUAL WEEK – Jan 15th, 2024


This is what we have coming up:

  • H+P Arctic Mile (details HERE)
  • 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.

On that note, we have a mere 9 weeks until Chilly.  The plan is simple:

  • 2 weeks of “easing” back into hard workouts (but they will already be a jump from December)
  • 5 weeks of extremely challenging workouts
  • 2 week mini-taper

Let’s go!

H+P 22/23 Winter Block: Week 3 of 9

Workout Wednesday:

10-15′ WU
5x100m strides
6′ tempo @ HMP
3′ easy
– 3′ @ 5K effort or faster, 6′ @ 10K effort
– 2′ easy in between each
– option to cut the final 2×3′
10-15′ CD


  • These are just suggestions for those targeting Chilly

Beginner option: 18K easy, with 3K @ HM effort

Advanced option: 20-22K with 6K alternating HMP and MP every other K


By |2024-01-20T13:50:47+00:00January 14th, 2024|H+P Events, Latest Articles, Latest News|