Training:
Running Workouts for the week:
This is what we have coming up:
- July 27th- Cycling TT #2
- July 29th- H+P 2023 Trackfest
Reminder of the plan:
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!
Week 2 of 6
15′ easy jog WU
5x100m strides
2×6′ @ 10K- HM, 2′ easy
4′ easy
3×3′ @ 5K effort, 2′ easy
4′ easy
2-4x30s @ max sustainable effort without getting sloppy, 1.5′ easy
Optional: 1x 8-10′ @ slow-end HMP-just about getting the volume in, more for long-distance focused athletes
10-15′ CD jog
TRACK OPTION:
15′ easy jog WU
2 laps of jog corners, stride the straights
2x1M @ 10K- HM effort
800m easy
2-3x1K @ 5K effort, 400m easy
800m easy
2-4x200m @ max sustainable effort without getting sloppy, jog the diagonal recovery
Optional: 2-3K steady top up at slow-end HMP- just about getting the volume in, more for long-distance focused athletes
800m easy
CD- your choice
#cantwontstop
