Training:

FALL BUILD- WEEK 10 of 11

2 more weeks to go- focus on pace over massive volume- let’s sharpen the legs for race day.  Here we go!

  • 10-20’ WU jog 
  • 5x100m strides
  • 3-5×5’ @ 10K effort with the option for an acceleration in the final 1’ into 5K pace, 2’ easy 
  • CD- your choice

Long distance people- option for a 8′ top up tempo @ HM effort (but remember that less is more as you approach race day!)

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 3-5x1200m @ 10K effort, 400m recovery
    • Optiona to accelerate into 5K pace for the final 400m of each rep
  • CD- your choice

Long distance people- 2K tempo @ HM pace – but remember that less is more as your approach your race day!

Strength Session — 3 sets each

  • Goblet Squats – 8–12 reps
  • Dumbbell Step-Ups – 8–12 reps each side
  • Single-Leg Glute Bridges – 10–15 reps each side
  • Standing Single-Leg Calf Raises – 12–20 reps each side
  • Dumbbell Shoulder Press – 8–12 reps
  • Banded Monster Walks – 10–15 steps each direction

#cantwontstop