This week we’re back to a bit of a building phase, while the marathoners ramp up a pretty big week.
Monday: am weights on your own 5:30pm Robillard 20×100/100 at 3k/cruise pace. Marathon group 15k easy
Tuesday: 7am core at Le Gym 5:30pm easy run
Wednesday: am weights on your own 5:30pm Le Gym 8-10x3min/2min (10k pace) outside. Marathon group 20x3min/2min (10-15k pace)
Thursday: 7am core at Le Gym+hills 5:30pm easy run
Friday: 2-3x9min as 3min cruise-3min 10k pace-3min cruise (3min recovery). Marathon group 40min tempo
Saturday: off or easy
Sunday: 9am Le Gym Long run. 90min-1h45. Marathon group 30k easy.
We’re switching up the core set starting this week, so I’ll refrain from posting that until we get it sorted out.