Training:

FALL BUILD- WEEK 6 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
  • 3’ @ HM effort
  • 3’ easy 
  • 10’ @ HM effort 
  • 3’ easy 
  • 2×2’ @ 5K + effort, 1′ easy 
  • 3’ easy 
  • 6’ @ HM effort- option to stop here 
  • 3’ easy 
  • 2×2’ @ 5K + effort, 1′ easy 
  • CD- your choice

Long distance people- add on another 6′ tempo @ HM effort.  Slow down the 2′ reps to 5-10K effort.

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 2-3K @ HM effort
  • 600m easy
  • 2×600@ 5K + effort, 400m easy
  • 600m easy
  • 1200-1M @ HM effort – OPTION TO STOP HERE
  • 600m easy
  • 2x400m @ 5K + effort, 400m easy
  • CD- your choice

Long distance people- top up with 1M-2K @ HM effort

STRENGTH

3 sets each:

  1. Split Squats with dumbbells – 8–12 reps each side
  2.  1 leg pelvic brige – 8–10 reps each side
  3. Sumo squats with dumbell/ kettle bell– 8–10 reps
  4. Push ups- 10-20 reps
  5. Front plank with side step– 30-60s
  6. Side plank with upward pulse– 10-20 reps

#cantwontstop