Here we are, back to the grind again! I think it’s pretty darn impressive how many of you managed to stay motivated, in shape and enjoying the sport through the first 3-4 months of COVID life. Whether it be hitting the regular weekly workouts, the COVID segments, destroying the SVEC, making a contribution to our COVID video, or even just getting in on the STRAVA art challenge…I’m not going to say things have been ideal, but it’s not a stretch to say things have been kind of fun!
So, if you haven’t already checked out our July training plan, you can do so here.
This will be week 1 of a 4-5 week buffer training plan. We will lay the foundation to set up for more concrete late summer/ full racing goals once we have more information about how things are opening. We will get our COVID challenges started next week as well.
TRAINING THIS WEEK (Week 1)
5K-10K build athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5,4,3 minutes @ 10K effort, 90s easy
3-5 minutes easy
Repeat set 1-2x
2-1-0.5 minutes @ 5K effort or faster, 1 minute jog recovery in between each
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
2x8minutes @ HM effort, 3 minutes easy in between
3-5 minutes easy
HM- full focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts. Volume is up, so make sure to stick to the pacing recommendations
15-25 minutes WU jog
5x100m strides
8 minutes tempo @ HM effort
3 minus easy
2x5minutes @ 10K effort, 90s easy
3-5 minutes easy
Repeat 1-2x
2-1-0.5 minutes @ 5K effort or faster, 1 minute jog recovery in between
10-20 minutes CD job
Workout #2- If time, injury tolerance and energy allows
- same as above
15-25 minutes WU jog
2x8minutes @ HM effort, 3 minutes easy in between
3-5 minutes easy
That’s it- light it up team!
#cantwontstop
