Labor Day Weekend Workout

Labor Day Weekend Workout

Friday 8/30 

Warmup (Dynamic and Static Stretches) | Easy 10 minute jog

Workout 6x2 minutes hard effort (90% of 5K pace) 2 minute easy jog  recovery between

Cool-down 5 minute easy jog with static stretching 


Saturday 8/31

Warmup (Dynamic and Static Stretches)

workout 30 minute easy pace running

Post-run 4-6 strides


Sunday 9/1

Warmup (Dynamic and Static Stretches)

Workout 15 minute tempo pace ( comfortably hard about 85% effort )

Cool-down 5 minute easy jog with static stretching


Monday 9/2

Warmup (Dynamic and Static Stretches) | Easy 10 minute jog

Workout 8x200meter at faster than 5k pace with slow 100 meter jog recovery between

Cool-down 5 minute easy jog with static stretching



Hydration and Nutrition: Given the high temperatures, focus on hydration, electrolyte replacement, and proper nutrition leading up to the race. Also run or workout when it is cooler in the day.

Rest and Recovery: Prioritize sleep and recovery, especially after the tougher workouts.

Flexibility: Be prepared to adjust the workouts based on how you feel and the weather conditions.