Training
2 weeks until 5K go-time…LAST WEKE TO MAKE MAJOR GAINS LET’S GO!
5K-10K athletes
- Volume is down a bit, but pace goals are A+! Race mode here we come!
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5 minutes easy
5x1K broken down as follows:
- Rep 1- 10K effort
- Rep #2 + 3- 5K effort- MAKE IT HURT!
- Rep #4 + 5- 800m @ A+ 5K effort (similar pace to above), 200m easy, 200m max sustainable effort– remind yourself how hard it is to run fast when tired..and that you can do it!
- 400m in between each 1K effort
- Can also be run as
- 4 minute repeats as:
- #1- 10K effort, #2+3- 5K effort, #4+5- 3.5 minutes hard, 1minute easy, 30s max
- 4 minute repeats as:
- Can also be run as
5 minutes easy
5x100m strides
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3x100m strides
15 minutes tempo @ HM effort
5 minutes easy
2-4×2 minutes @ 5K effort, 90s easy
15-25 minutes CD
HM- marathon focused athletes
RUN #1- KEY WORKOUT – deviating from the 5 + 10K workout for now
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5 minutes easy
3×12 minutes, 4 minutes easy
- Run first 8 minutes @ HM effort, final 4 minutes @ 5-10K effort- make it hurt!
- Can also be run as 3x3K
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
30-40 minutes tempo at A+ MP
15-20 minutes CD
Have an awesome week team!
#cantwontstop
