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!
FINAL BLOCK- WEEK 4 of 8- Semi recovery…if needed?
- 10-20’ WU jog
- 5x100m strides
- 3’ primer tempo @ HMP
- 3’ easy
- 5-15’ @ HMP
- 3’ easy
- 2-3-3-2’ @ 5K effort, 2’ easy
- CD- your choice
Recovery week people- Stick with the 5′ tempo
Marathoners- If you’re not recovering this week, do the full volume + add an optional 8′ @ HM-M effort after the faster reps.
TRACK OPTION
- Warm up
- 2 laps of jog the corners, stride the straights
- 1M-4K @ HMP
- 3′ easy
- 600-800-800-600@ 5K effort, 400′ easy
Recovery week people- Stick with the 1M tempo
Marathoners- If you’re not recovering this week, do the full volume + add 2K @ HMP-MP after the faster reps.
#cantwontstop
