H+P VIRTUAL WEEK – September 6th, 2020

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 

By |2020-09-06T18:06:47+00:00September 6th, 2020|H+P Athlete of the Month, H+P Events, Latest Articles, Latest News|