Training:
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
LONG RUN:
- 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
#cantwontstop
