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 3 of 6
15′ easy jog WU
5x100m strides
6-7×4′ with 2′ easy (yes it’s a lot…pacing is KEY)
– Odd reps- HM effort
– Even reps- 5K effort
** Other option, 4-5×4′ @ 5K effort for more short distance focused athletes
5x100m strides at the end
10-15′ CD jog
TRACK OPTION:
15′ easy jog WU
5x100m strides
6-7x1K with 400m recovery as:
- ODD REPS: HMP
- EVEN REPS- 5K EFFORT
- ** 5-10K hyper-focused athletes, stick with 4-5x1K @ 5K effort
5x100m strides
10-15′ CD jog
#cantwontstop
