Training:

TAPER/ REOVERY WEEK 2 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
  • 2-4×5’ @ 10K effort, 2’ easy 
  • 3’ easy 
  • 2-4×1’ faster than 5K, 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
  • 2-4x1200m @ 10K, 400m easy
  • 800, easy
  • 2-4x400m @ 5K +, 1′ easy
  • CD- your choice

Long distnace people- stick to the above volume!

Strength Session — 3 sets each

  • Walking lunges with DB- 20-30 steps, 3 sets 
  • front squat – 10 reps, 3 sets both sides 
  •  1 leg calf raises- 15 reps, 3 sets both sides
  • Push ups- 10-20 reps 
  • Pelvic thrust with weight- 10-15 reps, 3 sets
  • Side plank with pulse upwards- 15 reps, 3 sets 

#cantwontstop