Training:
June 13th- H+P Cycling TT #1 (7:00pm)
July 11th- H+P Cycling TT #2 (7:00pm)
July 30th– H+P Trackfest is BACK
August 15th- H+P Cycling TT #3 (7:00pm)
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (Summer Block 2 Week 1 of 7)
It’s time to get serious as we build toward some big fall goals! This block will consist of 5 consecutive tough weeks, and then a slight decline followed by an easy week as we rest for Trackfest. As always, modify as needed given your goals, injury status etc…but if all lines up with what you’re doing, this 5 week block will help to lay a massive foundation that we can build on through August and September!
EVERYBODY:
10-15′ WU
5x100m strides
4′ tempo @ HMP
3′ easy
5-2-1′
3′ easy
4-2-1
3′ easy
3-2-1 (option to cut out this final set)
– Do the longer intervals @ 5-10K effort
– 2′ reps at 5K effort
– 1′ reps @ faster than 5K effort
– 90s in between reps10-15′ CD
TRACK VERSION
15′ WU
2 laps of jog the corners, stride the straights
800m SLOW tempo effort- close to HMP
400m easy
3 sets:
Set 1
1200K, 800, 400 with 200m easy in between each rep
600m easy in between sets
Set 2:
1K, 800, 400 with 200m easy in between each rep
600m easy in between sets
Set 3 (option to cut this one)
800,800, 400m w 200m easy in between reps
PACING: Longer intervals @ 5-10K, 800’s @ 5K, final 400: light it up!
10-15′ CD jog
#cantwontstop