Training:
The time has come- we’re a mere 16 weeks from many of our fall A-goals. July, August with fine-tuning in September is how massive PBs happen in October. Heat is up, paces will be challenging, and the spike in volume will be a shock to the system- but those who stick with it will be reaping the benefits in 4 months time.
As always, modify as needed for your personal goals…and if you need help figuring out how to do that, let us know. Let’s go!
Fall Block 1 of 4, Week 1 of 4
- 10-20’ WU jog
- 5x100m strides
- 8’ @ HMP
- 3’ easy
- 2×4’ @ 10K effort, 2’ easy
- 3′ easy
- 8’ @ HMP
- 0-3’ @ 5K effort with 90s easy
- 10-15’ CD
Marathoners only for the FULL workout. 5-10K focused athletes can either skip the second 8′ tempo OR the 3′ reps.
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 1M-2K @ HMP
- 400 easy
- 2x1K’ @ 10K effort, 200m easy
- 400m easy
- 1M-2K @ HMP
- 400m easy
- 0-3x800m@ 5K effort with 200m easy
- 10-15’ CD
Marathoners only for the FULL workout. 5-10K focused athletes can either skip the second 1M-2K OR the 800s.
#cantwontstop
