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 1 of 4 (WEEK OF FEB 2)
1st of 3 big workout as we primer for the Chilly half- get these in, and you’ll have an amazing base for Chilly + to launch into your spring racing goals!
- 15-25’ WU jog
- 5x100m strides
- 5’ @ HMP (3:40-3:49/K)
- 3’ easy
- 2×4’ @ 10K effort (3:30-3:39/K) with 2’ easy
- 3’ easy
- 2-4×3’ @ 5K effort (3:20-3:29/K) with 90s easy
- 3′ easy
- OPTIONAL: 5-8′ tempo at HMP on tired legs
- CD- your choice
CYCLING WORKOUT- WEEK 4
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:
Main sets:
10’ Warm Up
Main sets:
– Station 1 (Gym 1): Pause Squat* (3s with Barbell or Goblet Squat) + Tricep Dips (or 3s eccentrics)
– Station 2 (Hallway): Farmer’s Carries (with dumbbells) x2 laps + Pogo Hops (~30s)
– Station 3 (Gym 2): Trap Bar Deadlifts* + Dumbbell Bent Over Row on Bench
– Station 4 (Waiting Room): Single Leg Deadlift (+/- dumbbell / kettlebell) + Parallette L Sit Variant (~15s hold)
* = 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
