Training:

FALL BUILD- WEEK 2 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
  • 3-4×6′ @ 10K-HM effort, 2.5′ easy
  • 3′ easy
  • 2-4x30s @ 90% max sustainable effort, 1′ easy
  • CD- your choice

Long distance people- slow the 6′ reps down to HMP, and add 1-2 additional reps.

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 2-4x1200m-1M @ 10K-HM effort, 600m easy
  • 800m easy
  • 2-4x200m @ 90% max effort, jog diagonal recovery
  • CD- your choice

Long distance people- slow the 1M reps down to HM effort and add 1-2 reps.

STRENGTH – Complete 1–2x This Week

3 sets each

  1. Split Squat (DB or KB)8–12 reps
  2. Single-Leg RDL (Bodyweight or DB)6–8 reps/leg
  3. Side plank with upward pulse- 20 reps each side
  4. 1 leg calf raises- 15 reps each side with BW or light DB
  5. Sump Squat- Heavier KB or DB- 10 reps 3 ets 
  6. 1 leg pelvic bridge- 10-15 reps each side, 3 sets

#cantwontstop