Training:

14 weeks to go!  This is Week 3 of our 3 week build in this first 4 week block- survive this week and it’s recovery time!


Workouts for the week:

H+P FULL VOLUME WORKOUT  (5-10K option) (Week 3 of 4)

15-25 minutes WU jog

5x100m strides

3′ tempo @ HM effort- wake up the legs

5′ easy

4-5×5′ with 2′ easy in between

Pace: First 3′ @ 10K pace, final 2′ @ 5K pace

15 minutes easy CD



H+P FULL VOLUME WORKOUT  (HM-M option)

15-25 minutes WU jog

5x100m strides

20-30′ @ M pace

5′ easy

1-2×8′ @ high-end HM pace, 3′ easy

10-20 minutes CD jog