Training
4 weeks until our BIG team/Run Waterloo 5K, and maybe 7 until the bigger marathon/ HM goals!
AKA only 3 weeks of really tough workouts to go!
5K-10K athletes
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5 minutes easy
8 minutes, 2-3×4 minutes @ 5K effort, 2 minutes easy (big challenge on that 8min rep)
5 minutes easy
3-6x30s max sustainable effort without getting sloppy, 90s easy
- Can also be run as 2K, 2-3x1K, 3-6x200m
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3×5 minutes
- As; first 2 minutes @ HMP effort, final 3 minutes @ 5-10K effort, 2 minute easy in between each
15-25 minutes CD
HM- marathon focused athletes
RUN #1- KEY WORKOUT
- these will always be variations of the 5-10K oriented workouts.
Workout #1- most important one
15-25 minutes WU jog
5x100m strides
5 minutes easy
2-3×8 minutes T,@ HM effort, 2×4 minutes @ 5K effort, 2 minutes easy
5 minutes easy
3-6x30ss max sustainable effort without getting sloppy, 90s easy
- Can also be run as 2x2K, 2x1K, 3-6x200m
10-20 minutes CD jog
Workout #2- If time, injury tolerance and energy allows
15-25 minutes WU jog
3-5x100m strides
25-30 minutes tempo @ MP
15-20 minutes CD
Have an awesome week team!
#cantwontstop