Training:
July 11th- H+P Cycling TT #2 (7:00pm)
July 30th– H+P Trackfest is BACK
August 15th- H+P Cycling TT #3 (7:00pm)
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (Summer Block 2 Week 5 of 7)
EVERYBODY:
10-15′ WU
5x100m strides
5′ tempo @ HMP
3′ easy
2′ HARD @ 5K pace
3′ easy
MAIN SET:
6,5,4 @ A+ 5K pace, 2′ easy in between each
10-15′ CD
MARATHON OPTION: Do the main set as 6,5,4,6,5 all @ 10K-HM pace
TRACK VERSION
15′ WU jog
2 laps of jog the corners, stride the straights
800m tempo @ HMP- slow primer- do not over cook yourself here!
400m easy
400m @ 5K pace (another primer- wake those legs up)
400m easy
MAIN SET:
1600m, 1200m + an optional 1000m @ A+ 5K pace- OUCH, 400m easy in between
CD- 10-15′ easy
Marathoners:
Do the main set as 1600, 1200, 1000, 1600, 1200 at 10K-HM pace, 400m easy (massive workout, watch that pacing!)
#cantwontstop
