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 1 of 4- WEEK OF SEPT 9
ALMOST THERE- It’s time for our 4th and final fall block..let’s get to WORK!
- 15’ WU jog
- 5x100m strides
- 10’ tempo @ HMP
- 4’ easy
- 4,3,2’ @ 10K + effort, 2’ easy
- 4’ easy
- 6’ tempo @ HMP
- 4′ easy
- + option for 4,3,2′ @ 10K + effort, 2′ easy
- + option for 3-4 hard hill repeats, walk/jog back to tart
- 10-15’ CD
*Marathoners: Option for another 8′ of tempo at any point throughout the workout + do the full volume.
TRACK OPTION:
- Do it as:
- 2-3K @ HMP
- 400-800m easy
- 1K, 600, 400 @ 10K + effort, 2′ easy
- 400-800 easy
- 1M @ HMP
- 400-800 easy
- OPTIONAL: 1K, 600, 400 @ 10K + effort, 2′ easy
- OPTIONAL: 2-4x200m, 200m easy
- CD- your choice
**Marathoners- option for another 2K tempo at any point throughout this workout + do the full volume.
#cantwontstop
