Training:
Only a few days left in the 3K Blastoff . Workouts are going to ramp up for 3 more weeks as we build toward l’Alpe de Pain . As always, modify as needed for where you are in your training.
Teaser Alert: We have an epic 5K challenge planned for the summer- stay tuned!
3K TT THUS FAR:
We’ve had some amazing results thus far! Full results will be listed on our rankings page in the end. For now, here’s a tease:
Women:
Vicky Siemon leads with a 10:12 virtual submission, with Lisa Stewart and Diane Russel posting very solid times to round out the top 3. Julie Phillips is still our top masters athlete!
Men:
New H+Pers Dan Fournier and Miachel Stewart dropped next-level times, going 8:48 and 9:02- comfortably holding 1-2 at this point. Luke is still the stop masters runner in 10:36.
Workouts for the week:
H+P FULL VOLUME WORKOUT (5-10K option)
15-25 minutes WU jog
5x100m strides
3-5 minutes easy
2×7 minutes @ 10K-HM effort tempo, 3 minutes recovery
5 minutes easy
2-4×3′ @ 5K effort, 90s easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
5-10′ @ HM effort
5′ easy
15′ @ M effort
5′ easy
10-15′ @ HM effort
Option: top up with 3-5×1′ @ 5K+ effort, 90s easy
10-20 minutes CD jog
#cantwontstop
