Training
Volume is dropping on the marathon-end of things. Remember to modify as needed for your specific goals! We’re going to keep the 5-10K volume work low-to-moderate for now. Keep in mind..the arctic mile is coming..
5K-10K athletes
15-25 minutes WU jog
5x100m strides
5 minutes easy
5 minutes @10K-HM effort
5 minutes easy
1-1-2-2-3-2-2-1-1 @ 5K effort or faster, 90s recovery
10-20 minutes CD jog
** Can also be run as 1200-1M, 300-300-600-600-1K-600-600-300-300
HM- marathon focused athletes
15-25 minutes WU jog
5x100m strides
5 minutes easy
30-40 minutes tempo
first 20 @ slower than MP by 10-15s, final 10-20 @ goal MP
10-20 minutes CD jog
#cantwontstop
