Training:

2026 Block 2 Week 2 of 4 (WEEK OF March 9)

We’re pushing hard yet again, let’s go!

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

3 sets each
Rest 60 to 90 seconds
Train 2 to 3 times per week

Single Leg Hip Thrust (Bench or Couch)
8 to 10 reps per leg
Drive through the heel and pause briefly at the top. Keep ribs down and pelvis level.

Split Squat (Rear Foot on Floor)
8 to 10 reps per leg
Slight forward torso lean, knee tracking over middle toes, push through the front heel.

Dumbbell Floor Press (or Push Ups)
8 to 12 reps
Lower under control with a light pause at the bottom, then press smoothly.

One Arm Dumbbell Row (Bench Supported)
10 to 12 reps per arm
Keep spine neutral and pull elbow toward the hip while squeezing the shoulder blade.

Lateral Band Walk
10 to 12 steps each direction
Maintain a soft knee position and steady band tension throughout.

Bird Dog (Slow)
8 to 10 reps per side
Reach long through the arm and leg, pause briefly, and avoid movement through the low back.

#cantwontstop