Training:

FALL BUILD- WEEK 7 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
  • 2-3 set of:
    • 6’ HM effort
    • 3’ easy 
    • 4’ @ 5K
    • 3’ easy
  • CD- your choice

Long distance people- slow the 4′ down to 10K effort and add a 4th set.

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 2-3 sets of:
    • 1200m@ HM effort
    • 400m easy
    • 1K @ 5K effort
    • 400m easy
  • CD- your choice

Long distance people- Slow the 1K down to 10K effort and add a 4th set.

Strength Session — 3 sets each

  1. Reverse Lunges with Dumbbells – 8–12 reps each side
  2. Single-Leg Romanian Deadlift with Dumbbells – 8–10 reps each side
  3. Goblet Squats – 8–12 reps
  4. Front plank with side steps- 30-60s
  5. Dead Bug with Alternating Leg Extension – 8–12 reps each side
  6. Side Plank with Leg Lift – 8–15 reps each side

#cantwontstop