Training:

TAPER/ REOVERY WEEK 1 of 2

The taper is on for most!  If you need something bigger than this based on when you big race comes, let us know!

  • 10-20’ WU jog 
  • 5x100m strides
  • 6-10×2’ @ 5K effort, 1’ easy 
  • CD- your choice

Long distance people – I wouldn’t do more!  Sharpen the legs, and hit 5K pace!

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 6-8×600-800m @ 5K effort, 400m easy
  • CD- your choice

Long distnace people- stick to the above volume- this is harder than it looks if you’re hitting 5K pace!

Strength Session — 3 sets each

  • Sumo Squats with DB- 10 reps, 3 sets 
  • Lateral Lunges with DB- – 10 reps, 3 sets both sides 
  • 1 leg pelvic bridge- 15 reps, 3 sets both sides
  • 1 leg RDLS with BW or DB- 10 reps, 3 sets both sides 
  • Planks with side step- 20 side steps alternating L/R
  • Side plank with pulse upwards- 15 reps, 3 sets 

#cantwontstop