H+P VIRTUAL WEEK – May 30th, 2021


With l’Alpe behind us, there is only 4 weeks until the  FiveBy5K challenge . We’re going to jump right into full volume training ASAP.  If you raced this past weekend, you know what to do- recover and don’t push things this week!

Once again, we’re including your strength session from physio Kayla Ng!

Workouts for the week:


*if you’re racing this week, option to cut the 4′ reps down to 2′ reps.

15-25 minutes WU jog

5x100m strides

4′ primer tempo @ HM effort

3′ easy

Repeat 3-4x

3′ @ 5K, 2′ faster than 5K, 30’s light it up (60s recovery in between each)

3-5′ easy in between each set

15 minutes easy CD


15-25 minutes WU jog

5x100m strides

20′ tempo @ M effort

5′ easy

9-21′ tempo @ M effort with 1′ @ 10K effort every 3rd minute.

10-20 minutes CD jog

Strength Session from Kayla Ng:

Remember- these are generally good to complete 1-2x/week.  If you’re unsure of how to periodize this with the goals you have coming up, let me know.  Enjoy!

3 sets:
1. Banded monster walks 10 steps in each direction (side ways, fwd, bkwd) (replace with squat, side shuffle, squat if you don’t have bands)
2. Banded clamshells 20x/side (replace with side leg raises if you don’t have bands)
3. Weighted calf raises 12/side
2 sets:
1. Push ups x10-20
2. Alternating side, forward, side plank 30s each, 5 sec rest to transition to the next. Option to had a 5-10lbs plate on your side/back for extra resistance!


By |2021-05-30T20:02:07+00:00May 30th, 2021|H+P Events, Latest Articles, Latest News|