VIRTUAL H+P: Week of April 27th

Before we get started, let’s review the results from the H+P COVID challenge #5!

Congrats to everybody who got out and pushed the distance and effort on this one!  Some went all-out, others used it just as a target for the LR/tempo effort.

There was some super interesting results.  First and foremost, congrats to Tyler S and Alicia Erz on their PBs, and Ken on his non-downhill PB!  There were also some awesome close battles with less than 20s separating Tyler S, Graham, Ken and Jordan.  There was also only 13s separating Ian G, David Wan and Adam Dixon.  Overall, Michelle Lennox was the top masters female in 25:54.  Holger was the top masters male in 21:25 with great runs from Tim Coleman and Brian Grant not that far behind him. Coach Gill was the top female in 20:36 with Kayla coming in 2nd in 22:50.  Sean, Jon R and Tyler S went 1,2,3 for men.

Training this week

Here’s your week team!  Remember to post, tag us, tag your friends, post in our Facebook group…all of this helps to keep us connected and motivated.  Also 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.


** Do on HILLY terrain 

15-25 minutes WU shuffle

3 minutes tempo at HM effort

3-5x50m strides

Repeat 3-4x:

3 minutes @ 10k effort

2 minutes easy

2 minute @ max sustainable effort

3 minutes easy in between sets

3-5×45-90s hard hill repeats, jog back down

10-20 minute CD jog



** FLAT terrain.  It’s low volume so focus on hitting your paces.

15-25 minutes WU shuffle

3-5x50m strides


8 minutes tempo @ HM effort

2 minutes easy

2-3×1 minute max sustainable effort, 1 minute easy

4 minutes easy in between sets

10-20 minute CD jog



  • Go easy, and aerobic at 15-20% from your normal volume
  • Incorporate THIS segment into your run.
  • Last week was a solid, honest 5K.  This one will demand your MAX pain tolerance: Exactly 1 mile straight down Glascow!  It starts with a nice downhill to bank some time, and then it’s a pure sufferfest with a little rolling uphill that rolls back down to Westmount.  While not as fast as University, this is still a great chance for 1M PB!



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 we’re going back to the session from Coach Vicky Siemon!

Repeat the following exercises slowly and with good form and control in sequence, 2-3x total.

Exercise #1- Squats (either use body weight, resistance bands, or whatever weights you have around the house!

20 reps, 15s rest

Exercise #2- Pushups (with or without resistance- go from the knees if you have to!)

20 reps, 15s rest

Exercise #3- Upright rows (with band or weights)

20 reps, 15s rest
Exercise #4- Bicep curls  (with band or weights)

20 reps, 15s rest

Exercise #5- Lunges or split squats (weight/band optional)

10 reps each side

Exercise #6- Bent-over row 

20 reps

60s rest once you’re done going through all the exercises, and then start again!


Have an awesome week team, looking forward to seeing and hearing about how it all goes!



By |2020-04-26T20:35:52+00:00April 26th, 2020|H+P Events, Latest Articles, Latest News|