H+P VIRTUAL WEEK – October 5, 2020

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 

By |2020-10-04T17:53:39+00:00October 4th, 2020|H+P Athlete of the Month, H+P Events, Latest Articles, Latest News|