Training:

2026 Block 3 Week 1 of 4 (WEEK OF April 27)

  • 10-20’ WU jog 
  • 5x100m strides
  • 3-5×5’ @ 5-10K effort, 2’ easy 
  • 3’ easy 
  • 2-5x30s @ 1M effort, 1’ easy 
  • CD- your choice

Recovery week: Do the minimum

Long distance people: Stick with the full volume option above + add 2×5′ @ the end @ HMP with 2′ easy (slower pace- not like the faster pace from above)

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 3-5x1200m @ 5-10K effort, 400m easy
  • 800m easy
  • 2-5x200m @ 1M effort, jog diagonal recovery

Long disatnce people: Stick with the full volume + add 2x1200m @ HM effort (slower than above) with 400m easy

  • STRENGTH – Complete 2–3x this week

    5–6 exercises
    3 sets each
    Rest 60–90 sec

    1. Dumbbell Step-Back Lunge (from slight deficit if possible)
    8–10 reps/leg

    2. Single-Leg Romanian Deadlift (Dumbbell or Kettlebell)
    8–10 reps/leg

    3. Push up
    12–20 reps

    4. Front Rack Carry (Dumbbells or Kettlebells)
    20–30 sec
    Hold weights at shoulders. Stay tall, ribs down.

    5. Lateral Step-Up (Low box or bench)
    8–10 reps/leg
    Step up sideways. Control the lowering.

    6. Bear Crawl Hold (or Slow Crawl)
    20–30 sec

#cantwontstop