Training:
We’r going to continue with 2 more weeks of low-volume marathon workouts + moderate volume 5K +10K workouts! THEN we transition to pure-mile training madness (which also doubles a nice, low-volume workouts that will keep you fit while staying healthy..and in reality keep you in solid 5-10K shape).
5K-10K athletes
15-25 minutes WU jog
5x100m strides
5 minutes easy
5×4 minutes, 2 minutes easy
- Rep #1 @ 10K-HM effort
- Rep #2-3 @ 5-10K effort
- Rep #4-5 @ 5K effort with the option to accelerate the final 1 minute of each rep
- Can also be run as 800-1K repeats
10-20 minutes CD jog
HM- marathon focused athletes
15-25 minutes WU jog
5x100m strides
5 minutes easy
15 minutes tempo @ HM pace
3 minutes easy
2-3x 3 minutes @ 5-10K effort, 90s easy
10-20 minutes CD jog
#cantwontstop
