If you haven’t already checked out our July training plan, you can do so here.
This is week 2 of a 4-5 week buffer training plan. The goal of this block is to lay the foundation for more concrete late summer/ fall racing goals…which we will hone in on once we have a more clear picture of how things are going to open up.
TRAINING THIS WEEK (Week 1)
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
4 minutes @ HM effort
4 minutes easy
3-5×4 minutes @ 5K effort, 2 minutes easy
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
10 minutes tempo @ HM pace
3 minutes easy
5x30s max sustainable effort, 90s easy
3-5 minutes easy
HM- marathon focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts. Volume is up, so make sure to stick to the pacing recommendations
15-25 minutes WU jog
5x100m strides
15 minutes tempo @ HM effort
3 minus easy
3-4x4minutes @ 5-10K effort, 90s easy
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
- same as above
15-25 minutes WU jog
10 minutes tempo @ HM pace
3 minutes easy
5x30s max sustainable effort, 90s easy
3-5 minutes easy
COVID CHALLENGE #11
For the first time since our SVEC, the COVID challenges are BACK ! We expanded the eligibility period to the entire week. Use these segments as motivation to get out to randomly hit a max effort, or to inject some quality into your LR. Even if it’s not for a hard effort, it can still be used simply as a destination to get out and run somewhere new!
Today’s comes from a request to hit the North side of Waterloo. If you have an area or any other request for these, let us know and we’ll make it happen!
If you’ve ever participated in the ENDURrun in some capacity, you know this hot, net uphill finishing stretch from University to Conestogo. This week’s challenge might bring back some good AND bad memories. Click HERE to check it out!
#cantwontstop
