H+P VIRTUAL WEEK – September 14th, 2020

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 

By |2020-09-13T12:10:12+00:00September 13th, 2020|H+P Athlete of the Month, H+P Events, Latest Articles, Latest News|