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 2 of 4 (WEEK OF FEB 9)
3 weeks left in Feb, 2 more massive workouts until Chilly..let’s get to work and make these count regardless of conditions!
- 10-20’ WU jog
- 5x100m strides
- 4’ steady tempo @ HM effort to wake up the legs
- 3’ easy
- 5,4,3’ @ 10K effort, 2’ easy
- 3’ easy
- 1-2×7’ tempo @ HM effort on tired legs (ouch) with 2′ easy
- CD- your choice
CYCLING WORKOUT- WEEK 5
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:
2′ easy
Main sets:
– 4×8’ stations, with a 1’ transition between each (unloading/returning weights)
– Station 1 (Gym 1): Box Squats* (Barbell or Kettlebell) + Seated Dumbbell Overhead Press
– Station 2 (Hallway): Walking Lunges (+/- dumbbells) x1 lap + Elbow Plank on Exercise Ball (can progress to ‘stirring the pot’, 15-30s)
– Station 3 (Gym 2): Deadlifts* (Barbell or Kettlebell) + Elevated Calf Raises (3s eccentric, can progress to single leg)
– Station 4 (Waiting Room): Skater Squats Variation (+/- dowel support, 3s eccentric or full) + Kettlebell Swings
* = 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
