Weekly training/Entraînement de la semaine: April 11-17

Big week! This week is the last week before Boston. Liz, Tiff and Glenn and sitting back, eating ice cream, and awaiting the big day. Or something like that…Some will be racing on Sunday at the MTL 21k/5k. Here’s what the rest of the group is doing:

Monday am weights (no run) 5:30pm Workout at Robillard. 4x1k alternating between 5k and 3k pace, 3min rec, 2×400 at 1500 pace, 2min rec, 200 at 800 pace. Road group (half marathon/5k on Sunday) 20min tempo (half marathon pace).
Tuesday 7am core Le Gym+recovery run pm recovery run
Wednesday am weights+recovery run pm Workout at Robillard. 2-3×400-300-200, 60/45rec, 1500-800-400 pace 5-8min rec. Those racing do 4min-3min-2min-1min at race pace with 1-2min rest.
Thursday 7am core Le Gym+hills pm recovery run
Friday tempo o.y.o
Saturday off or recovery run
Sunday 9:00am at Parc Jean Drapeau. Long run with fast finish while cheering the half marathon. 5k start is at 8:30.