Training:
The time has come- we’re a mere 16 weeks from many of our fall A-goals. July, August with fine-tuning in September is how massive PBs happen in October. Heat is up, paces will be challenging, and the spike in volume will be a shock to the system- but those who stick with it will be reaping the benefits in 4 months time.
As always, modify as needed for your personal goals…and if you need help figuring out how to do that, let us know. Let’s go!
FINAL BLOCK- WEEK 1 of 8
We’re about 8 weeks away from of time for most…which it’s time for our biggest, most important sessions of the year! As always modify as needed based on your goals..but let’s get to work!
- 10-20’ WU jog
- 5x100m strides
- 12’ tempo @ HMP
- 3’ easy
- 2-4×4’ @ 5K effort, 2’ easy
- 3′ easy
- 0-3×1′ hard, 1′ easy
- CD- your choice
MARATHONERS: Add 8′ @ HMP in between the 4’s and the 1s.
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 3K @ HMP
- 800m easy
- 2-4x1K @ 5K effort, 400m easy
- 800m easy
- 0-3x 400m hard, 200-400m easy
- CD- your choice
MARATHONERS: Add 2K @ HMP in between the 1Ks and the 400s.
#cantwontstop
