Training:

2026 Block 3 Week 4 of 4 (WEEK OF May 18) 

*It’s recovery week- if you’ve been following along, do the mininum of this workout, but the option for full volume is there if that fits with your plan!

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

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 800m @ HMP
  • 40m easy
  • 2-5x1M @ 10K, 400m easy
  • CD- your choice

LONG DISTANCE PEOPLE- Do the full volume- that’s enough!

STRENGTH – Complete 1–2x This Week

3 sets each

Rear Foot Elevated Split Squat (DB or Bodyweight)
6–10 reps/leg

Control the lowering phase and keep torso tall throughout.

Hip Thrust or Glute Bridge (DB optional)
10–15 reps

Pause 1–2 seconds at the top and avoid arching through low back.

1-Arm DB Row or Band Row
8–12 reps/side

Think “shoulder blade into back pocket” as you pull.

Half-Kneeling DB Press
6–10 reps/side

Stay tall through trunk and avoid leaning back as you press.

Skater Squat to Bench or Box
6–8 reps/leg

Light touch only — control balance and knee position.

Plank wuth Shoulder Tap
8–12 reps/side

Keep hips quiet and avoid shifting side to side.

 Calf Raise – 2 types, body weight 
10 straight-knee + 10 bent-knee reps

#cantwontstop