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