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 JAN 19)

  • 10-20’ WU jog 
  • 5x100m strides
  • 1-3 sets of:
    • 6’ @ HMP
    • 2’ easy 
    • 2×2’ @ 5K effort, 1’ easy 
    • 3’ easy 
  • CD- your choice

 

CYCLING WORKOUT- WEEK 2
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′ 60%
2′ 80%
2′ 95%
5′ easy
Main set:
3 rounds of:
3x(2′ @ 95%/ 1′ @ 110%)
6′ rest
Cooldown
STRENGTH- WEEK 1 of 6
Physio Tony is pushing the team hard on Thursday nights!  If you want to follow along, here is what they did last week:

Main sets:

Main sets: 4×8’ stations, with a 1’ transition between each

– Station 1 (Gym 1): Pause Squat* (3s pause at bottom, with Barbell or Goblet Squat) + Seated Dumbbell Overhead Press

– Station 2 (Hallway): Suit Case Carry (with dumbbell / kettlebell) x2 laps + Plank Shoulder Taps

– Station 3 (Gym 2): Trap Bar Deadlifts* + Bent Over Row on Bench

– Station 4 (Waiting Room): Split Squats (+/- dumbbells) + Standing Hip Circles

* = 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