H+P VIRTUAL WEEK -July 31st, 2023


Running Workouts for the week:

Let’s get the work! It’s time to build major fitness for the fall.  We have about 10 weeks until many- A-races are here.  We’re going to push things for 4 consecutive weeks right off the bat followed by a recovery week (that still won’t be that easy).  As always, change these sessions to suit where you are with your training..but if you follow along, there’s no way you WON’T be fit in October! Let’s go!

Fall Block Week 1 of 5

15′ easy jog WU
5x100m strides
4×4′ @ 5-10K effort, 2′ easy
3′ easy
2-3×2.5′ @ 5K effort, 90s easy
3′ easy
0-3×1′ hard, 1′ easy
10-15′ CD jog

*Marathoners, top up with 2×6′ @ HMP-MP with 3′ jog recovery


  • 15-20’ easy WU
  • 5x100m strides
  • 4x1K @ 5-10K effort, 400m recovery
  • 400m easy
  • 2-3x800m @ 5K effort, 400m recovery
  • 400m easy
  • 0-3x 300m @ faster than 5K effort, 200m easy recovery
  • CD top up

*Marathoners, top up with 2×1200-1M @ HMP-MP with 400m jog recovery


By |2023-07-30T21:24:57+00:00July 30th, 2023|H+P Events, Latest Articles, Latest News|