H+P VIRTUAL WEEK – Jan 8th, 2024


We hope you all had a great holiday…now back to reality, it’s time to get to work!  We have some big goals lined up throughout this winter to make sure we’re primed to smash our spring goals.  This is what we have coming up:

Running Workouts for the week:

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 2 of 9

Workout Wednesday:

10-15′ WU
5x100m strides
3′ tempo @ HMP
3′ easy

2 sets of:
8′ tempo @ HMP
2′ easy
3′ @ 10K effort
2′ easy
1′ @ faster than 5K effort
2′ easy

  • Option to skip the second 8′ tempo if you’re legs/energy are shot!

10-15′ CD


  • These are just suggestions for those targeting Chilly

Beginner option: 16K easy, no tempos

Advanced option: 20-22K with 2x3K @ HMP/ effort, 2-3K recovery.


By |2024-01-07T13:59:05+00:00January 7th, 2024|H+P Events, Latest Articles, Latest News|