H+P VIRTUAL WEEK – July 1, 2024

Training:

The time has come to build for our massive fall goals- we have about 16-18 weeks until many of the major marathons which gives us time for 1 build block (4 weeks) and then 3 challenging 4 week blocks. Use this next block to harden the legs and build a base that will allow you to run the following 3 blocks- don’t stress if the paces aren’t there yet.  As always, modify based on where you are with your goals..let’s get to work !

FALL BLOCK 1, WEEK 3 of 4 (Week of July 1)

  • 15’ WU jog 
  • 5x100m strides 
  • 3’ tempo @ HMP
  • 4’ easy
  • 3’ sets of:
    • 5’ @ HMP
    • 2’ easy
    • 2’ @ 5K effort or faster 
    • 4’ easy 
  • 10-15’ CD
  • MARATHONERS- AIM for 10s slower/K and try to hit 4 sets!

TRACK OPTION:

  • Do it as:
  • 2 laps of jog corners, stride straights
  • 800m @ HMP
  • 800m easy
  • 3 sets of:
    • 1200m-1M @ HMP
    • 400m easy
    • 400m @ 5K effort or faster
    • 800 easy
  • CD- your choice

Marathoners- Aim for 10s slower/K and try to hit 4 sets of the above!

#cantwontstop

By |2024-07-01T13:48:42+00:00July 1st, 2024|H+P Events, Latest Articles, Latest News|