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:
Some fun added results this week to our 2-part Waterloo Park sufferfest. Nobody was able to take down Aidan and his blistering 1:24. Ken averaged 3:09/K to finish 4th OA. Tyler and Jan both finished in exactly 2:04 with a 4:03 average.
Training
It’s been 4 big weeks, time for a bit of a recovery week. Workouts are still tough in terms of intensity, but the volume is down just to decrease the odds of injury. Let’s go!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
REPEAT 2x:
4,3,1 minutes with 2 minutes recovery
- 4 + 3 @ 10K effort, 1 @ faster than 5K effort
- Can also be run as 1200, 1K, 400 OR 1K, 800, 300m depending on how fast you want to go!
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
12×1 minute hard, 1 minute easy- keep effort to slightly faster than 5K pace
3-5 minutes easy
HM- marathon focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts.
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
REPEAT 3x:
4,3,1 minutes with 2 minutes recovery ‘
- Set #1 and #2 do the 4 + 3 @ 10K- HM effort, Set #3 do them at 5-10K effort
- 1 minutes- always do them @ 5K effort or slightly faster
- 10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
12-15 minutes tempo at HM effort
15-20 minutes CD
SCAVENGER HUNT MANDESS:
The focus this week is on Meredith’s scavenger hunt- so no COVID challenge! Check out all the details HERE.
#cantwontstop
