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!
Fall Block 1 of 4, Week 3 of 4
- 10-20’ WU jog
- 5x100m strides
- 4’ @ HM effort
- 3’ easy
- 7’ @ 5K effort- big challenge!
- 3’ easy
- 2-4×4’ @ 5K effort, 2’ easy
- 10-15’ CD
Marathoners- Top off with 8-10′ tempo @ MP on tired legs
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 1K @ HM effort to wake up the legs
- 600m easy
- 2K @ 5K effort- this should hurt!
- 600-800 easy
- 2-4x1K @ 5K effort, 200-400 easy
- CD top up
Marathoners- top up with 2-3K @ MP on tired legs.
#cantwontstop
