Training:
Running Workouts for the week:
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 5 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 5 of 12
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 not ready for full volume
10-15′ CD
LONG RUN:
Beginner option: 18K easy with 2x2K @ HMP with 2-4K easy
Advanced option: 22K with 5K+ 4K @ HMP/ effort, 2-3K recovery
CYCLING WORKOUT
We are testing your new FTP this week with some Threshold work. This will also give you an idea of the power you should try to hold during the 15k TT next week!
WARM UP
4′ ez
4′ @ 70%
3′ @ 90%
5′ ez
MAIN SET
4 rounds:
2x(2′ @ 95% / 1′ @ 105%)
5′ ez
COOLDOWN
#cantwontstop
