H+P VIRTUAL WEEK -July 10th, 2023

Training:

Running Workouts for the week:

This is what we have coming up:

• July 27th- Cycling TT #2
• July 29th- H+P 2023 Trackfest

Reminder of the plan:

The time to specifically build for the fall has come!  As always, modify these workouts for what works best for you and your goals- add or take away volume as needed.  BUT, generally, we will be targeting an early October peak which is 16 weeks away.

The first part of this 16-week build will be a 6-week block where we slowly start to add more volume and include more tempos.  This is where we will also start to deviate into HM-M focused workouts vs. 5K-HM focused workouts.  At the end of these 6-weeks, we get a nice little fitness test in the form of TRACKFEST!

Week 5 of 6

1. 15′ easy jog WU
   5x100m strides

   8′ tempo @ HMP

   5′ easy

   2-3 sets of:
   4-1-1
   4′ @ 10K effort, 1′ at faster than 5K effort
   – 1′ recovery in between reps, 3′ in between sets

   10-15′ CD jog

TRACK OPTION:

• 15-20’ easy WU
• 5x100m strides
• 2K tempo @ HMP
• 400m easy
• 2-3 sets of:
  • 1K @ 10K effort
  • 400 easy
  • 2x400m @ max sustainable effort with 200 easy
  • 400-800m easy in between sets

• CD top up

#cantwontstop