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 8 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 8 of 12
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- a repeat of last week!
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 5 of this 8 week plan! Check out more details of our plan HERE.
This week we are spending time just above your FTP. Not as hard as a suprathreshold workout, but enough to make you sweat!
WARM UP
4′ easy
4′ @ 75%
3′ @ 95%
4′ easy
MAIN SET
4x (6’@ 102% / 5′ easy)
COOL DOWN
#cantwontstop
