Training:
Running Workouts for the week:
FALL FINALE BLOCK- WEEK- WEEK 4 of 6 (Big week 4 of 4)
- IT’S GO TIME! Our final big block of 2023. These workouts will be tough, so make sure to stick with the minimum in the range (or less) if you haven’t been following along the entire time.
- This block will include 4 massive weeks, followed by 2 taper-isa weeks. As always, modify as needed if your race schedule doesn’t match up with ours!
15′ easy jog WU
5x100m strides
12′ tempo @ HMP
3′ easy
3-4×2′ @ 5K effort, 3′ easy
3′ easy
1-2×5′ @ 10K effort, 3′ easy
10-15′ CD jog
Marathoners: Do the entire thing, slow it all down by 5-10s/K, and then top up with 8-12′ @ HMP-MP
TRACK OPTION:
15′ easy jog WU
2-3 laps of jog the corners, stride the straights
3K @ HMP
400-800m easy
3-4x600m @ 5K effort, 400′ easy
400-800m easy
1-2x1M @ 10K effort, 400′ easy
CD – your choice
Marathoners: Do the entire thing, slow it all down by 5-10s/K, top up with 2-3K @ HMP-MP
#cantwontstop
