Training
What an awesome set of results in the RunWat H+P TT! With a major goal behind us, this week we’re going to jump back into 1 workout at a moderately challenging volume. As always, make sure to modify as needed based on the amount of recovery, upcoming goals etc. Remember, if you’re racing a marathon, you want to typically reduce volume 15%, 30% and 50-60% at 3,2, and 1 week out from race day respectively.
5K-10K athletes
15-25 minutes WU jog
5x100m strides
5 minutes easy
8-10 minutes steady tempo @ HM effort (or 2-3K)
5 minutes easy
2 sets of:
3 minutes tempo @ 10K effort- (or 800m-1K)
90s easy
2×1 minute max effort, 1 minute easy (or 300-400s)
3 minutes easy
10-20 minutes CD jog
HM- marathon focused athletes
15-25 minutes WU jog
5x100m strides
5 minutes easy
2×17 minutes progression tempos with 5-10 minutes easy in between as:
10 minutes @ MP
5 minutes @ HMP
2 minutes either HMP or light it up
10-20 minutes CD jog
#cantwontstop