Training:
Running Workouts for the week:
This is what we have coming up:
- July 27th- Cycling TT #2
- July 29th- H+P 2023 Trackfest
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!
Let’s get to work!
Week 1 of 6
15′ easy jog WU
5x100m strides
6-4-4′ @ 10K effort, 2′ easy
3-5′ easy
3′- 90s- 2′-90s-90s @ faster than 5K effort, 60s easy
3-5′ easy
Optional: 5-7′ tempo @ HMP
10-15′ CD jog
TRACK OPTION:
15′ easy jog WU
2 laps of jog corners, stride the straights
1M-1K-1K @ 10K effort w 400m easy
800m easy
800-400-600-400-400 @ faster than 5K effort with 400m recovery
800m easy
Optional: 1M top up tempo @ HMP
CD- your choice
#cantwontstop
