Training:
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!
H+P FULL VOLUME WORKOUT (5-10K option)
*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
H+P FULL VOLUME WORKOUT (HM-M option)
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!
#cantwontstop