Training:
FALL BUILD- WEEK 4 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
- 6-4-6-4’ tempo @ 10K effort, 2’ easy
- 3’ easy
- 3-2-3-2’ @ 5K + effort, 90s easy *option to do this as 2×2′ @ 5K, skipping the 3′ reps
- CD- your choice
Long distance people- Add a 6′ tempo @ HM effort on tired legs at the end. Slow down the shorter reps to 5K effort.
TRACK VERSION:
- 15-25′ WU
- 2-3 laps of jog the corners, stride the straights
- 1200-1K-1200-1K @ 10K effort, 400m easy
- 800m easy
- 600-400-600-400m @ 5K + effort *option to just do 2x400m
- CD- your choice
Long distance people- top up with 1M-2K @ HM effort on tired legs. Slow down the shorter reps to 5K effort.
STRENGTH – Complete 1–2x This Week
3 sets each
- Front squat (DB or KB)8–12 reps
- Bulgarian splut squats (Bodyweight or DB)6–8 reps/leg
- Side plank with pulse towards cieling- 20 reps each side
- 1 leg calf raises- 15 reps each side with BW or light DB
- Pelvic thrust with plate/weight- 15 reps
- Push ups- 10-20 reps
#cantwontstop
