Training
3 weeks until 5K go-time…which means 2 more weeks of suffering!
5K-10K athletes
- lots of recovery, but the pace goals are tough- light it up!
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5 minutes easy
2×6 minutes @ A+ 10K effort, 3 minutes easy
5 minutes easy
3-4×3 minutes @ A+ 5K effort, 2 minutes easy
- Can also be run as 2x1M, 3-4x800m
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3x100m strides
5 minutes tempo @ moderate HM effort- primer
5 minutes easy
10-15 minutes tempo @ A+ HM effort
3x100m strides
15-25 minutes CD
HM- marathon focused athletes
RUN #1- KEY WORKOUT
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5 minutes easy
12 minutes tempo at slow HM effort
3 minutes easy
2×6 minutes @ 10K-HM effort, 3 minutes easy
5 minutes easy
2-3×3 minutes @ A+ 10K effort, 2 minutes easy
- Can also be run as 3K, 2x1M, 2-3x800m
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
20 minutes tempo @ MP
3 minutes easy
10-15 minutes tempo @ HMP
15-20 minutes CD
Have an awesome week team!
#cantwontstop
