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.

Remember: these workouts are a plan only, and each individual in the group has their own plan, and the actual workouts performed are based on that plan, and how what happens on the ground, day-to-day, as a result of communication with the coaches. These posts are for informational purposes only, and not meant to be just copy-pasted for your own training.