VIRTUAL H+P: Week of April 20th

Before we get into training, let’s check out the results from the COVID LR challenge #4:

What an absolutely EPIC challenge this one was! 1K, slight downhill, steady tailwind…and a team ready to suffer! 33 total H+Pers suffered though probably something like 50 total attempts. Here are the full results-

RECAP:

In total, we had 7 athletes go sub 3:00, 13 athlete sub 3:10 and 19 sub 3:30!

Overall top 3 ended up being Sean, Brendan and Jon. On the women’s side, top 3 went to Gill, Emily and Anne. In the masters battle, Luke edged out Dave with a 3:07 vs. Dave’s 3:09. Denis was our next masters athlete with a strong 3:28.

There were also some unbelievably CLOSE battles. Sean and Brendan tied in 2:39. Graham and Greg tied in 2:58 with Greg just behind in 2:59. Dave, Ken and Ian had a 3-way tie in 3:09. Steve and Emily tied in 3:24. Tyler and Holger tired in 3:37. And..if you start to look at the total number of athletes separated by 1-2s, well we’d be listing EVERYBODY.

Also, props to Adam Dixon for “David Wan-ing” the segment on his second attempt by stopping slightly too early.

Massive congrats to everybody who gave it a shot and hit a PB!

TRAINING THIS WEEK

Run solo, run away from crowded areas, and keep grinding!

Remember that this is a semi-custom plan, so modify it as you see fit based on where you are. Review our general principles for this period of time HERE.

MONDAY RUN

** Do on HILLY terrain, no hill reps today, but we still want hills in those legs!

15-25 minutes WU shuffle

3-5x100m strides

3 minutes primer tempo @ HM effort

2-3 minutes easy

2-3-5-5-3-2 minutes hard

the 2’s and 3’s @ 5K effort or faster
5’s @ 10K effort
2 minutes easy in between each

10-20 minutes CD

THURSDAY RUN

** FLAT terrain. Stay away from parks, tracks etc!

15-25 minutes WU shuffle

3-5x100m strides

10 minutes steady/not max tempo (HM effort)

3 minutes easy

2-3×4 minutes @ 5K PB effort, 3 minutes easy

10-20 minute CD jog

LONG RUN/ STRAVA CHALLENGE:

Go easy, and aerobic at 15-20% from your normal volume
Incorporate THIS segment into your run
Last week was a mega fast and fun 1K sprint. This week’s is the perfect opportunity to hit a very legit, official 5K time. Either use it as a nice 5K tempo in your LR, light it up to test your fitness, or even just use it as a reason to get out of the door and run a 5K easy!

STRENGTH

We recommend doing this routine 2x this week. A good option is to do it on the same day as your run workout once you’re done (either directly after or later that night) to ensure you’re recovered enough to crush your legs for the next quality run. This week’s workout is from coach Meredith!)

Squat w Side-Step back and forth