H+P VIRTUAL WEEK – June 17, 2024

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

By |2024-06-16T21:31:59+00:00June 16th, 2024|H+P Events, Latest Articles, Latest News|