Training:

FALL BUILD- WEEK 8 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
  • 6’ tempo @ HM effort 
  • 3’ easy 
  • 6-5-4-4’ @ 5-10K, 2’ easy (option to stop after the 6 and the 5). 
  • 3’ easy 
  • 2-5x30s @ mile pace or faster, 90s easy 
  • CD- your choice

Long distance people- Add a 6′ tempo @ HM efort in between the 6-5-4-4 set and the 30s repeats!

TRACK VERSION:

  • 15-25′ WU
  • 2-3 laps of jog the corners, stride the straights
  • 1M @ HM effort
  • 400-800m easy
  • 1M, 1200, 1K, 1K @ 5-10K effort, 400m eeasy (topion to skip the 1Ks)
  • 800m easy
  • 2-5x200m @ mile pace or faster, 200m recovery
  • CD- your choice

Long distance people- Add 1M @ HM effort in ebtween the main set and the 200s.

Strength Session — 3 sets each

    • Bulgarian Split Squats – 8–12 reps each side
    • Dumbbell Step-Ups – 8–12 reps each side
    • Single-Leg Glute Bridge – 10–15 reps each side
    • Standing Calf Raises – 12–20 reps each side
    • Push ups- standard – 8–12 reps each side
    • Side leg raise w resistance – 8–15 reps each side

#cantwontstop