Training:
FALL BUILD- WEEK 5 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
- 5’ T @ HM effort
- 3’ easy
- 3-5×4’ @ 5K effort, 1’ easy
- 3’ easy
- 0-3x30s @ fastest sustainable effort without getting sloppy, 1’ easy
- CD- your choice
Long distance people- Do the full volume of above + at 7′ tempo @ HMP at the end
TRACK VERSION:
- 15-25′ WU
- 2-3 laps of jog the corners, stride the straights
- 1200m @ HM effort
- 800m easy
- 3-5x1K @ 5K effort, 400m easy
- 800m easy
- 0-3x200m faster 5K
- CD- your choice
Long distance people- top up with 1M-2K @ HM effort on tired legs.
3 sets each
- Goblet squat – 8–12 reps
- Dumbbell Romanian deadlift – 8–10 reps
- Step-ups – 8–10 reps/leg
- Single-leg calf raises – 12–15 reps/side
- Dead bug – 8–10 reps/side
- Dumbbell floor press – 10–12 reps
#cantwontstop
