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 7 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 7 of 12
Workout Wednesday:
10-15′ WU
5x100m strides
6′ tempo @ HMP
3′ easy
3-3-6-6-3-3
– 3′ @ 5K effort or faster, 6′ @ 10K effort
– 2′ easy in between each
– option to cut the final 2×3′ if you’re feeling it- this is a big workout!
10-15′ CD
LONG RUN:
Beginner option: 18K easy with 4K @ HMP with 2-4K easy
Advanced option: 24K with 7K @ HMP/ effort, 2-3K recovery
CYCLING WORKOUT
We’re into week 4 of this 8 week plan! Post race, now we have the chance to build more fitness as we gear up towards the upcoming stage race. We have 3 weeks until then…so let’s get to work! Check out more details of our plan HERE.
WARM UP:
2’30” easy
2’30” @ 75%
3′ @ 90%
3′ easy
MAIN SET
5′ @ 73%
8′ @ 95%/5′ easy
8’@ 95%/ 5′ easy
8′ @ 95%/ 5′ @ 73%
COOL DOWN
#cantwontstop