H+P VIRTUAL WEEK – Jan 22, 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 4 of 9

Workout Wednesday:

10-15′ WU
5x100m strides
3′ tempo @ HMP
3′ easy
12′ HMP
3′ easy
1-3×5′ @ 10K effort, 2′ easy
10-15′ CD


  • These are just suggestions for those targeting Chilly

Beginner option: 18K easy, with 4K @ MARATHON effort, 2K easy, 2K @ HM effort

Advanced option: 20-23K with 9K @ MARATHON effort (steady, strong, but not killer) + 2x1K @ 10K-HM pace later in the run with recovery of your choice


By |2024-01-20T13:50:09+00:00January 20th, 2024|H+P Events, Latest Articles, Latest News|