Training:

2026 Summer Block Week 8 of 9 (WEEK OF JULY 13) 

The time has come for our 2026 summer block of training! For many, the A-races are coming in October/November, which means August and September need to be massive. Over the next 9 weeks, we’ll be building with some fairly challenging workouts that aren’t at the absolute highest volume (but still pretty high volume), while bringing plenty of intensity to make sure we’re ready for the bigger blocks later this summer. This block also wraps up with H+P Trackfest on July 25th- let’s go!

  • 10-20’ WU jog 
  • 5x100m strides
  • 2-3 sets of:
    • 4’ @ 5K
    • 2’ easy 
    • 2-3×1’ faster than 5K, 1’ easy 
    • 3’ easy 
  • CD- your choice

LONG DISTANCE PEOPLE- AGAIN, stick with the full volume

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 2-3 sets of:
    • 1K @ 5K effort
    • 400m easy
    • 2×400 @ faster than 5K, 400m easy
    • 800m in between sets

LONG DISTANCE PEOPLE- full volume- that’s enough for now!

STRENGTH – Complete 1–2x This Week

3 sets each

Reverse Lunge (DBs or bodyweight)
6–10 reps/leg

Single-Leg Romanian Deadlift (DB)
8–12 reps/leg

Standing Dumbbell Overhead Press
6–10 reps

Single-Arm Dumbbell Row (bench supported)
8–12 reps/arm

Goblet Squat
6–10 reps

Pallof Press (band or cable)
8–12 slow reps/side

Dumbbell Floor Press
8–12 reps

#cantwontstop