Training:
The time has come to build for our massive fall goals- we have about 16-18 weeks until many of the major marathons which gives us time for 1 build block (4 weeks) and then 3 challenging 4 week blocks. Use this next block to harden the legs and build a base that will allow you to run the following 3 blocks- don’t stress if the paces aren’t there yet. As always, modify based on where you are with your goals..let’s get to work !
FALL BLOCK 4 WEEK 2 of 4- WEEK OF SEPT 16
2nd last big one of our 4th and final block!!
- 15’ WU jog
- 5x100m strides
- 8’ tempo @ HM effort
- 3’ easy
- 3-6×3’ @ 5K effort, 90s easy
- 10-15’ CD
*Marathoners: Option for another 8-10′ tempo at the start OR after the 3′ reps.
TRACK OPTION:
- Do it as:
- 15-25′ WU jog
- 5x100m strides
- 2K @ HM effort
- 400-800m easy
- 3-6x800m @ 5K effort, 400m easy
**Marathoners- option for another 2-3K tempo at any point throughout this workout (either with the 2K OR at the end).
#cantwontstop
