H+P VIRTUAL WEEK – Jan 30th, 2023


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

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!


4′ easy
4′ @ 75%
3′ @ 95%
4′ easy
4x (6’@ 102% / 5′ easy)


By |2023-01-30T09:54:18+00:00January 30th, 2023|H+P Events, Latest Articles, Latest News|