Training:
We’re right in the middle of the 3K Blastoff . Workouts will be ramping up again, but definitely dial it back if you still intend to give the 3K your A+ effort. We’re about 7-8 weeks away from the l’Alpe de Pain so the half/marathon workouts will be ramping up as well. As always, modify as needed for where you are in your training!
3K TT THUS FAR:
At the point of writing this post, Devon still sits in the first in the 3K, with Leah the first woman. Luke is top the masters runner, with Julie being the top masters woman. More racing to come!
H+P FULL VOLUME WORKOUT (5-10K option)
15-25 minutes WU jog
5x100m strides
3-5 minutes easy
8 minutes tempo @ HM effort
3 minutes easy
1-2x (3,2,1) with 90s easy in between each rep, 2 minutes in between each set.
Conduct as- 3′ @ 10K steady, 2′ @ 5K, 1′ faster than 5K effort
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
15′ @ HMP
5 minutes easy
2-3×3′ @10K effort, 90s easy
5 minutes easy
5-10′ @ HMP
10-20 minutes CD jog
#cantwontstop
