If you haven’t already checked out our July training plan, you can do so here.
Before we get into everything, let’s check out our COVID segment challenge results:
With the course being blocked off for a big chunk of the week, we’re going to allow people to get in on this challenge next week as well. For those who already did it, feel free to go back for revenge!
Aidan is out of retirement, once again showing that he doesn’t have to train very much to be speedy, leading the way in 1:24. Coach Sean and Jon were 1 and 3s being respectively. Dave sits in the lead for masters in 1:38 with Jon Fin 2nd in 1:42 and Sam Lalonde 3rd in 1:45.
Where are all the ladies at?! Set a mark and challenge your friends! 🙂
Training
This is week 4 of a 4-5 week buffer training plan. Let’s keep laying that foundation while we wait for more concrete plans!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
4 minutes @ half effort to wake up the legs
3 minutes easy
5×2 minutes @ A+ 5K effort with the final 30s HARD, 60s easy
- accelerate final 30s of each rep
- can also be run as either 800’s or 600’s with a final 100m-200 strong finish
3 minutes easy
2-5×2 minutes @ A+ 5K effort, 60s easy (no accelerations this time)
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
10-15 minutes steady tempo at 10k-half effort
5x100m strides, 100m recovery
3-5 minutes easy
HM- marathon focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts. Volume is up, so make sure to stick to the pacing recommendations
15-25 minutes WU shuffle
5x100m strides
4 minutes @ half effort to wake up the legs
3 minutes easy
5×2 minutes @ A+ 5K effort, 60s easy
3 minutes easy
2-5×2 minutes @ A+ 5K effort, 60s easy
3 minutes easy
6+4 minutes steady, relaxed tempo @ HMP (don’t try to go faster, keep this smooth), 3 minutes recovery
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3×7 minutes tempo @ HM pace with the final 2 minutes @ 10K effort, 5 minutes recovery
3-5x100m strides
15-20 minutes CD
COVID CHALLENGE #12
With the loop being blocked off for part of this week, we’re giving you a second chance! Same loop. 2 weeks of results. Is your time safe? If you don’t remember what the TT was all about, check out this old school recap video form our early days. And if you want the link to the segment Click HERE to check it out!
#cantwontstop
