This is what we have coming up:
- H+P’s club 5K in mid-January (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.
We’re into week 4 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
H+P 22/23 Winter Block: Week 4 of 12
3′ tempo @ HMP
15′ tempo @ HMP
1-3×3′ @ 10K effort, 90s easy
Beginner option: 18K easy
Advanced option: 20K with 4K+ 3 @ HMP/ effort, 2-3K recovery