Training:

FALL BUILD- WEEK 1 of 11

Our time to build for the BIG fall goals begins now!  The volume is (optionally) going up…use your descretion and adapt the workouts to your training and race goals.  If you need help figuring this out, let us know!

  • 10-20’ WU jog 
  • 5x100m strides 
  • 7’ @ HM effort 
  • 3’ easy
  • 3-4-3′ @ 5K effort, 2′ easy
  • 3′ easy
  • 3-5×1’ @ 5K + effort, 1’ easy
  • CD- your choice

Long distance people- slow the 5-10K pace down by 5-10s/K.  In addition, add another 7-10′ at HMP at the end of the workout.

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 1M-2K @ HMP
  • 400m easy
  • 800-1K-800@ 5K effort, 400m easy
  • 400m easy
  • 3-5x400m @ 5K + effort, 200-400m easy
  • CD- your choice

Long distance people- slow the 5-10K pace down by 5-10s/K.  In addition, add another 2-3K at HMP at the end of the workout.

STRENGTH – Complete 1–2x This Week

3 sets each

  1. Goblet Squat (DB or KB)8–12 reps
  2. Single-Leg RDL (Bodyweight or DB)6–8 reps/leg
  3. Pushups8–25 reps
  4. Front Rack Carry (Single DB or KB)20–30 sec/side

    Keep posture tall and ribs down — resist leaning or twisting.

  5. Lateral Step-Down8–10 reps/leg

    Slow lower, light tap to floor, control knee alignment throughout.

  6. Bird Dog Hold5 reps/side (5–10 sec holds)

    Reach long through heel and hand without arching low back.

#cantwontstop