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 4 of 4- WEEK OF SEPT 30
It’s our last workout of this block YAY! If you’ve been following along and if makes sense for your training – do the recovery week option – which is stopping after the first set. If you need a full volume option because of where you are in your training, the option for more is there. Congrats on your awesome build through the gruelling summer months…now it’s time to cash in on that fitness!
- 15’ WU jog
- 5x100m strides
- 8’ tempo @ HMP
- 3’ easy
- 6×2’ @ 5K effort, 1’ easy
- 5′ easy- only move onto part 2 if you’re in full build mode and don’t need the recovery week!
- 6′ tempo @HMP
- 3′ easy
- 5×1′ @ faster than 5K pace, 1′ easy
- CD- your choice
#cantwontstop
