Training:

FALL BUILD- WEEK 3 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
  • 8’ tempo @ HM effort
  • 3’ easy 
  • 3×3’ @ 5K effort, 2’ easy 
  • 3’ easy — 5 and 10K athletes, hit 10K pace for the 8′ rep and stop after your 3′ reps (OR continue straight into the 2′ reps)
  • 6’ @ HM effort 
  • 3’ easy 
  • 1-4×2’ @ 5K + effort, 1’ easy 
  • CD- your choice

Long distance people- Do the full volume.  Make sure to stick to HM effort for your tempos.

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 1M-2K @ HM effort
  • 400m easy
  • 3x800m @ 5K effort, 400m easy
  • 400m easy – 5 and 10K athletes- make your 1M/2K effort @ 10K and stop here OR move onto the 400’s.
  • 1M @ HM effort
  • 400m easy
  • 1-4x400m @ 5K + effort, 400m easy
  • CD- your choice

Long distance people- Do the full volume, stick to the HM effort for the longer reps or this workout will be way too hard!

STRENGTH – Complete 1–2x This Week

3 sets each

  1. Sumo squat(DB or KB)8–12 reps
  2. Reverse lunges (Bodyweight or DB)6–8 reps/leg
  3. Side leg raise with weight or resistance band- 20 reps each side
  4. 1 leg calf raises- 15 reps each side with BW or light DB
  5. Kickstand RDL- 10 reps with DB
  6. Bird dog- 5s hold, 5s each side

#cantwontstop