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 2 of 4 (Week of July 22)
- 15’ WU jog
- 5x100m strides
- 3’ @ HMP
- 3’ easy
2-3 sets of:
- 6’ @ 10K effort
- 2’ easy
- 2×1’ @ faster than 5K, 1’ easy
- 3-5′ in between sets
CD
Marathoners: Top up with a 10-15′ tempo at MP on tired legs!
TRACK OPTION:
- Do it as:
- 2 laps of jog corners, stride straights
- 800m@ HMP
- 400m easy
- 2-3 sets of:
- 1200-1M @ 10K effort
- 400m easy
- 2×400@ 5K+ effort, 200-400m easy
- 800m easy in between sets
- CD- your choice
**Marathoners- top up with another 2-3K @ MP on tired legs
#cantwontstop
