Training:
The time has come to build for our massive fall goals- we have about 16-18 weeks until many of the major marathons which gives us time for 1 build block (4 weeks) and then 3 challenging 4 week blocks. Use this next block to harden the legs and build a base that will allow you to run the following 3 blocks- don’t stress if the paces aren’t there yet. As always, modify based on where you are with your goals..let’s get to work !
FALL BLOCK 1, WEEK 1 of 4 (Week of June 17)
- 15’ WU jog
- 5x100m strides
- 7’ tempo @ HMP
- 4′ easy
- 2×3’ @ 10K effort, 2’easy
- 4′ easy
- 5’ @ HMP
- 4′ easy
- 2-4×2’ @ 5K effort or faster with 1’ easy
- 10-15’ CD
*Marathoners- Do the full workout as listed above + add 5-8′ tempo at MP on tired legs!
TRACK OPTION:
- Do it as:
- 2 laps of jog corners, stride straights
- 1M-2K @ HMP
- 400-800m easy
- 2x800m @ 10K, 400m easy
- 400-800m easy
- 1M @ HMP
- 400-800m easy
- 2-4×600@ 5K, 400m easy
Marathoners: Add a 1M- 2K tempo @ MP at the end
#cantwontstop