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 3, WEEK 4 of 4 (Week of Sept 2)
5-6 weeks until the big day for many- if you’re been following along, this is your last chance at a recovery week. If it doesn’t line up with how you have timed your recovery weeks, a full volume option is there too. Let’s get to work!
- 15’ WU jog
- 5x100m strides
- 2-4×8’ tempo @ 10K- HM effort with 3’ easy
- OPTION: 3-4xhard hill reps, walk/ jog back down
- 10-15’ CD
*Marathoners: If it’s not your recovery week, you have the option to do 5×8′!
*If it’s your recovery week, just stick with the 2 reps and skip the hills!
TRACK OPTION:
- Do it as:
- 2 laps of jog corners, stride straights
- 2-4x2K @ 10K-HM effort with 400-600m easy
- OPTIONAL: 3-4x400m @ faster than 5K effort, 200m easy
- CD- your choice
**Marathoners- if it’s not your recovery week, you have the option to add a 5th 2K.
#cantwontstop
