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 4 of 4
It’s a recovery week…if you want it/ it fits your schedule! This workout is easy to adapt depending on what you need. For more, take the 1 set option. If you need more based on what your training is- aim for the 2-3 sets!
- 10-20’ WU jog
- 5x100m strides
- 1-2 sets of:
- 6’ @ HM effort
- 2’ easy
- 4’ @ 5K effort
- 2’ easy
- 2x30s @ faster than 1M effort, 60s easy
- 10-15’ CD
*Marathoners- do the 6′ efforts at MP and do 3 sets.
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 1-2 sets of:
- 1M @ HM effort
- 2′ easy
- 1K @ 5K effort
- 2′ easy
- 2x200m @ max sustainable effort
- 400-800 recovery
- CD top up
Marathoners- Do 3 sets with the 1M effort at MP.
#cantwontstop
