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 3 of 4- WEEK OF SEPT 23
LAST MASSIVE WORKOUT OF THIS FALL BLOCK- get through this and the worst is over!
- 15’ WU jog
- 5x100m strides
- 2-3 sets of:
- 6’ tempo @ HM pace
- 90s easy
- 4’ @ 5-10K pace
- 3-4’ easy
- 10-15’ CD
*Marathoners: Just opting for the 3rd set is sufficient!
- Note the short recovery here- stick to the easier pace in the 6′ rep so that you can still smash your legs on the 4′ rep!
TRACK OPTION:
- Do it as:
- 15-25′ WU jog
- 5x100m strides
- 2-3 sets of:
- 1M @ HM efort
- 400m easy
- 1K @ 4-10K pace
- 800m easy
**Marathoners- 3 sets is enough!
#cantwontstop
