H+P VIRTUAL WEEK – July 15, 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 2, WEEK 1 of 4 (Week of July 15)

Back to the grind with another up week.  The volume is up…and as a result pacing is more important than ever- do not go faster than HMP on your first tempos or you will regret it!

  • 15’ WU jog 
  • 5x100m strides 
  • 3’ @ HMP
  • 3’ easy
  • 15’ @ HMP
  • 3’ easy 
  • 2 sets of:
    • 4’ @ 5K effort 
    • 2’ easy
    • 1’ @ 1M effort +
    • 3’ easy 
  • 10-15’ CD 

** Marathoners: Top up with another 10-15′ at MP when all is done!

TRACK OPTION:

  • Do it as:
  • 2 laps of jog corners, stride straights
  • 800m@ HMP
  • 400m easy
  • 3-4K (you heard me) @ HMP
  • 400-800m easy
  • 2 sets of:
    • 1K @ 5K effort
    • 400m easy
    • 400@ 1M effort
    • 800m easy
  • CD-  your choice 

**Marathoners- top up with another 3-4K @ MP on tired legs

 

#cantwontstop

By |2024-07-14T20:37:08+00:00July 14th, 2024|H+P Events, Latest Articles, Latest News|