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 6 of 6
- We’re into our last hard week…next week we see a drop in volume…get this done and you’re in the clear!
- 15′ easy jog WU
5x100m strides
- 6-3-6-3-6′ with 2′ in between each
- 6′ @ fast-end HMP, 3′ @ 5K effort or faster (ouch)
- 2′ easy
- Marathoners: Top up with 2K @ MP
10-15′ CD jog
TRACK OPTION:
- 15-20’ easy WU
- 5x100m strides
- 1M-800m-1M-800m-1M with 400m recovery in between each
- 1M @ HMP
- 800m @ 5K
- 800m easy
- 2K top up tempo @ MP for the marathoners out there!
- CD top up
#cantwontstop
