Training:
8 weeks to go and we’re jumping right back into 3 massive weeks. These are going to be tough workouts- make sure to modify based on where you are personally. The group is just too big to make these custom for all, so make sure to drop the volume or take a down week if you are on the verge of injury- consistency and fun over time is the priority! That being said..let’s get to work!
H+P FULL VOLUME WORKOUT (5-10K option) (2nd last Block- Week 1 of 4)
15-25 minutes WU jog
5x100m strides, jog back to start
5′ jog
5′ tempo @ HM effort (slow for duration)
3′ easy
Repeat 1-2x:
1-2×3′ @ 10K effort, 90s easy
2′ easy
3′ @ 5K effort (should be obviously faster)
2′ easy
1′ – LIGHT IT UP 5K pace or faster- chose a pace that is hard but allows you to complete the workout
5′ easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM option) (2nd last Block- Week 1 of 4)
15-25 minutes WU jog
5x100m strides
5′ easy
20′ tempo @ HMP
5′ easy
2-5×3′ @ 10K pace, 90s easy
10-20 minutes CD jog
H+P FULL VOLUME WORKOUT (M option) (2nd last Block- Week 1 of 4)
15-25 minutes WU jog
5x100m strides
5′ easy
2×15-25′ tempo with 5′ recovery as follows:
- Continuous: 5′ @ MP, 5′ HMP, 3′ 10K pace, 2′ your choice anywhere from Recovery pac- 10K pace
5′ easy
5x100m strides on tired legs
10-20 minutes CD jog
