Training:

BUFFER WEEK

Our time for the massive build for the fall starts next week!  This one gives us some flexbility in case you need more or less depending on your goals- next week we get into our big workouts combining longer tempos and a spike in volume.  Let’s go!

  • 10-20’ WU jog 
  • 5x100m strides
  • 4’ tempo @ HM effort
  • 3’ easy 
  • 4-4-3-3’ @ 5-10K effort, 2’ easy 
  • 3’ easy 
  • 2-2-1-1’ 5K + effort, 90s easy 
  • CD- your choice

 

  • Lots of options to skip or shorten parts of this workout (i.e. cutting half of each set, cutting out the second set).  Do what is best for you!

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 1K tempo @ HMP
  • 400m easy
  • 1K-1K-800-800 @ 5-10K effort, 400m easy
  • 400m easy
  • 600-600-400-400 @ 5K + effort, 400 easy
  • CD- your choice

STRENGTH – Complete 1–2x This Week.

3 sets each

  1. Reverse Lunge (DB or Bodyweight)
    8–10 reps/leg
  2. Pull-ups or Assisted Pull-ups (or Lat Pulldown)
    6–10 reps
  3. Single-Leg Glute Bridge
    12–15 reps/leg
  4. Standing Single-Leg Calf Raise
    15–20 reps/leg
  5. Step-Ups (knee-height bench/box, DB optional)
    10–12 reps/leg

#cantwontstop