Training:
Running Workouts for the week:
This is what we have coming up:
- July 27th- Cycling TT #2
- July 29th- H+P 2023 Trackfest
Reminder of the plan:
The time to specifically build for the fall has come! As always, modify these workouts for what works best for you and your goals- add or take away volume as needed. BUT, generally, we will be targeting an early October peak which is 16 weeks away.
The first part of this 16-week build will be a 6-week block where we slowly start to add more volume and include more tempos. This is where we will also start to deviate into HM-M focused workouts vs. 5K-HM focused workouts. At the end of these 6-weeks, we get a nice little fitness test in the form of TRACKFEST!
Week 4 of 6
15′ easy jog WU
5x100m strides
16′ tempo as 4×4′ with no recovery
– ODD REPS- HMP
– EVEN REPS- MP
5′ easy
2-4×3′ @ faster than 5K effort, 2′ easy
10-15′ CD jog
** Longer distance-focused athletes, just do 2×3′ and add:
12′ tempo
– ODD REPS- HMP
– EVEN REPS- MP
TRACK OPTION:
- 15-20’ easy WU
- 5x100m strides
- 4K tempo as:
- K 1 and K 3: HMP
- K2 and K4: MP
- 800m easy
- 2-4×800 @ 5K effort or faster, 400m easy
Long-distance athletes: Stick with 2×800 and do the following:
- 3K tempo as:
- K 1 and K 3: HMP
- K2 MP
- CD top up
#cantwontstop
