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 3 of 4 (Week of July 29)
- 15’ WU jog
- 5x100m strides
- 10’ @ HMP
- 3’ easy
- 2×4’ @ 5K effort, 2’ easy
- 3′ easy
- 8’ @ HMP
- 3′ easy
- 0-2×3′ @ 5K effort, 2′ easy
- 10-15’ CD
*Marathoners: Top up with another 8-10′ @ HMP
TRACK OPTION:
- Do it as:
- 2 laps of jog corners, stride straights
- 2-3K @ HMP
- 600-800m easy
- 2x1K @ 5K effort, 400m easy
- 600-800m easy
- 1M-2K @ HMP
- 600-800m easy
- 0-2×800, @ 5K effort, 400m easy
- CD- your choice
**Marathoners- top up with another 2-3K @ HMP on tired legs
#cantwontstop
