H+P VIRTUAL WEEK – Week of Oct 11

Training:

FALL BUILD- WEEK 11 of 11

YOU MADE IT- it’s the last week of this massive build.  As always, alter as needed based on when your race day is…and if you need guidance figuring that out, please let us know!

• 10-20’ WU jog 
• 5x100m strides
• 1-3 set of:
• 2×4’ with 1’ recovery (yes 1 minute)!
  • Rep 1 @ HM effort
  • Rep 2 @ 5K effort
  • 3’ in between sets
• CD- your choice

Long distance people who have no taper in site – you can do 4 sets if you’re feeling amazing, but remember less is often more as we get closer to race day!

TRACK VERSION:

• 15-25′ WU
• 2-3 laps of jog the corners, stride the straights
• 1-3 sets of:
• 2x1K with 200m recovery (yes 200m) as:
• Rep 1 @ HM , REP 2 @ 5K
• 800m in between sets
• CD- your choice

Long distance people who have no taper in site – you can do 4 sets if you’re feeling amazing, but remember less is often more as we get closer to race day!

Strength Session — 3 sets each

• Splits squats with DB – 8–12 reps
• Walking lunges with DB – 8–12 reps each side
•  1 leg hops/ pogos – 10–15 reps each side
• RDLs with row at end range/ DB – 10 reps both sides
• Push ups- BW- 10-20 reps
• Side lying side leg raise w band or ankle weight- 15 reps both sides