Training:
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 2 of 7)
Week 2 of our bigger build…let’s go!
EVERYBODY:
10-15′ WU
5x100m strides
4′ tempo @ HMP
3′ easy
8-10′ tempo @ HMP
3′ easy
4-5′ @5-10K effort
3′ easy
1-2-2-1 @ 5K + effort, 2′ easy – accelerate in the final 30s of each 2′ rep.
10-15′ CD
- Marathoners: Slow the above down by 5-10s/K
- Top up with a 8-12′ tempo @ HMP
TRACK VERSION
EVERYBODY:
15 WU jog
2 laps of jog the corners, stride the straights
800m tempo warm-up/ primer @ HM effort
400m easy
1M-2K tempo @ HMP
400m easy
1200-1M @ 10K effort
400m easy
200-600-600-200 with 200m easy
- 200’s @ light it up pace
- First 400m of each 600@ 5K ish effort w final 200 accelerating into a harder efforts
- Marathoners: Slow the above down by 5-10s/K
- Finish the workout with 2-3K tempo @ HMP
10-15′ CD
#cantwontstop
