Training

Weekly Training/Entraînments de la semaine: Feb 28-Mar 6

Weekly Training/Entraînments de la semaine: Feb 28-Mar 6

Light workouts this week: Civil indoor championships for track, and recovery week for marathon group. Track Group: Monday: pm: 5×600 at 3k pace (last one a little quicker) 2min rec Tuesday: am strength/core/weights+2x5min cruise (5min jog) pm recovery jog Wednesday: am strength pm 5×300 at 1500 pace (kick last 100m) 2min rec Thursday: am strength/core/off Friday: 1500m race Saturday: 3000m race (or 1000m race) Sunday: Long run 90min easy Marathon/Road Group: Monday: 15k run Tuesday: am strength/core/weights+jog pm recovery jog Wednesday: am Strength/recovery jog pm 12x2min/2min Thursday: am strength/core/weights+jog pm recovery jog (include 8x30sec/60sec) pm recovery jog Friday: off or jog or 20min tempo Saturday: off or recovery jog Sunday: Long run 90min easy Strength Training circuit Tuesday-Wednesday (warm up jog/bike 5-10min) Drills: 3x20sec ham flicks heel lifts A march A skip B march A run Crab walk forward 15sec calf-raise lunges 10 CW left 15sec one leg squat 10 CW right 15sec airplane 30sec CW back 15sec body squats 10 4xstrides push-ups 15 legs parallel 30sec deep abs 10 side plank 30sec front plank/ leg lift 30sec table 30sec cobra 30sec child pose 30sec Thursday: Drills: 3x20sec ham flicks heel lifts A march A skip B march A run warm ups: 10 each one leg squats calf-raise lunges side-step side-step cross-over side-step karaoke Marathon Group 8×30/60 Track Group: off Cool down: 5-10min jog/bike or jog home.