Training:

GO TIME! 

Well, it’s 2026…it’s time to get to work! 8 weeks until Chilly.  ~17 weeks until the big spring goals.  Time to grind.  Workouts will get progressively heavier through January.  Remember to modify based on your goals and where you are in your injury tolerance/ build- always play the long game.  Let’s go!

2026 Block 1 Week 3 of 4 (WEEK OF FEB 16)

2 weeks until go time!  The volume should be lower for you if Chilly is your A-goal.  If you’re training through it, do the full volume workout- if you need help deciding where you fit in, let me know!

  • 10-20’ WU jog 
  • 5x100m strides
  • 2-6×5’ as
    • Even efforts: HMP
    • Odd efforts: 10K effort 
    • 2’ easy in between each 
  • CD- your choice

CYCLING WORKOUT- WEEK 6
Physio Sayaka is going to start giving us prescription sufferfests for our Zwift sessions.  If you don’t have Zwift (or you can’t upload) and you want to follow along, here is this week’s!

Workout:

Warm up:

3′ easy

3′ @ 75%
3x (30″ 95%/30″ 105%)
3′ easy
3 sets:
3x(2′ 95%/2′ 105%)
5′ easy
Cooldown
STRENGTH- WEEK 6 of 6
Physio Tony ‘s last session is here- enjoy! We will be posting simple strength sessions going forward for you.  With us starting to touch races, we’re going to get away from the heavier lifting, and get into more maintenance strength work with light weights and body weight…but enjoy this last heavy while you can! 😛

Main sets:
– 4×8’ stations, with a 1’ transition between each (unloading/returning weights)
– Station 1 (Gym 1): Squats* (Barbell or Kettlebell) + Quadruped Hip Circles
– Station 2 (Hallway): Broad Jumps x1/2 lap + Plank Shoulder Taps ~30s
– Station 3 (Gym 2): Deadlifts* (Barbell or Kettlebell) + Cossack Squats
– Station 4 (Waiting Room): Nordic Hamstring Curls + Wall Sits (Back-to-Back) ~30s
* = heavier priority lifts for the session, can aim for the lower end of the sets/reps goal, focus on quality!

Approximate goal for each station:
– Sets: 3-5 (depending on pace)
– Reps: 5-10 (unless it’s a duration exercise). If this feels too easy, add weight!
– Intensity/Difficulty: RPE 6-8 or 2-4 reps-in-reserve. The main goal is sufficient stimulus for strength development, but not so much that it takes away from your running or puts you at risk of injury.

#cantwontstop