Training:

2026 Summer Block Week 5 of 9 (WEEK OF June 22) 

The time has come for our 2026 summer block of training! For many, the A-races are coming in October/November, which means August and September need to be massive. Over the next 9 weeks, we’ll be building with some fairly challenging workouts that aren’t at the absolute highest volume (but still pretty high volume), while bringing plenty of intensity to make sure we’re ready for the bigger blocks later this summer. This block also wraps up with H+P Trackfest on July 25th- let’s go!

  • 10-20’ WU jog 
  • 5x100m strides
  • 4’ @ HMP
  • 3’ easy 
  • 3-4×4’ @ 5K effort, 2’ easy 
  • 3’ easy 
  • 0-4×1’ @ 5K + effort, 1’ easy 
  • CD- your choice

LONG DISTANCE PEOPLE- AGAIN, stick with the full volume- that’s enough!

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 1K @ HMP
  • 400-800m easy
  • 3-4x1K @ 5K effort, 400 easy
  • 400-800 easy
  • 0-4×400@ 5K + effort, 200-400m easy

 

LONG DISTANCE PEOPLE- full volume- that’s enough for now!

STRENGTH – Complete 1–2x This Week

3 sets each

Front-Foot Elevated Split Squat (DBs or bodyweight)
6–10 reps/leg

Dumbbell Romanian Deadlift
8–12 reps

Dumbbell Floor Press (or standard push-up)
6–12 reps

Assisted Chin-Up or Lat Pulldown
6–10 reps

Step-Up (knee-height or slightly below; DBs optional)
6–10 reps/leg

Dead Bug with Band Pulldown (or regular dead bug)
8–12 reps/side

Single-Leg Calf Raise
8–15 reps/leg

#cantwontstop