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