Training:

OFF SEASON! 

The big trainig weeks are now done.  It’s time to drop the volume, keep some pop in the legs for the Last Chance 5K, and bridge the gap to the bigger weeks coming in 2027.  Nice work on completing our massive fall build!

  • 10-20’ WU jog 
  • 5x100m strides
  • 1-1-2-2-3-2-2-1-1’ @ 5K effort, 90s easy 
  • CD- your choice

Option to stop after the 3′ rep!

STRENGTH

  • Bulgarian split squats (DB) – 10 reps per leg, 3 sets

  • Single-leg Romanian deadlift (DB) – 10 reps per leg, 3 sets

  • Bent-knee calf raises (soleus focus) – 15–20 reps, 3 sets

  • DB bent-over rows – 12 reps, 3 sets

  • Hamstring sliders (towels or sliders) – 10–12 reps, 3 sets

  • Bird dogs  – 10 reps per side, 5-10s hold, 3 sets

#cantwontstop