Training:
Running Workouts for the week:
FALL FINALE BLOCK- WEEK- WEEK 1 of 6 (Big week 1 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
4′ tempo @ HMP
4′ easy
3×4′ @ 10K effort, 2′ easy
5′ easy
1-3×4′ @ 5K effort, 2 easy
10-15′ CD jog
- Marathoners- Add a 5-10′ tempo @ HMP at the end of the workout + slow down the workout itself by 10s/K for each rep.
TRACK OPTION:
15′ easy jog WU
2-3 laps of jog the corners, stride the straights
1K tempo @ HMP
800m easy
3x1K @ 10K effort, 400m easy
800m easy
1-3x1K @ 5K effort, 400, easy
CD- your choice
- Marathoners- add a 1-3K tempo @ HMP at the end + slow down the reps by 10s/K!
#cantwontstop
