Training:

FALL BUILD- WEEK 9 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’ tempo
  • 3’ easy 
  • 1-2×7’ @ HM effort, 3’ easy 
  • 3’ easy 
  • 1-2 sets of:
    • 3-1-1
      • 3’ @ 5K effort
      • 1’ @ 1M or faster effort 
      • 1’ easy in between reps, 
      • 3’ in between sets 
  • CD- your choice

Long distance people- The full volume workout is enough- it’s a big one!

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 800m @ HM effort
  • 400m easy
  • 1-2x1M @ HM effort, 400m easy
  • 400m easy
  • 1-2 sets:
    • 800m @ 5K effort
    • 400m easy
    • 2x400m @ 1M pace or faster, 400m easy
    • 800m easy

Long distance people- Do the full ting!

Strength Session — 3 sets each

    • Reverse Lunges – 8–12 reps each side
    • Single-Leg Romanian Deadlifts – 8–12 reps each side
    • Hip Thrusts – 10–15 reps
    • Seated Calf Raises – 12–20 reps
    • Dumbbell Chest Press – 8–12 reps
    • Banded Lateral Walks – 10–15 steps each direction

#cantwontstop