This is a recovery week for the track group, and a pretty big week for the marathoners. I’ll roll the schedules into one with distinctions on a day to day level if necessary. For the month of March the track group will be at Robillard on Mondays, and Le Gym on Wednesdays. Other changes: weights go to Monday-Wednesday mornings (Wed-Fri this week only), and bubble workouts cut back to Tuesday-Thursday mornings.
Monday: am weights for some. pm Recovery run. 20k steady for marathon group.
Tuesday: am strength/core pm recovery jog
Wednesday: am weights pm Marathon group: 15x3min/1min. Recovery group: 4min-8min-8min-4min cruise pace (2min rec)
Thursday: am strength/core pm recovery jog
Friday: am weights/tempo 30-35min pm spinning
Sunday: Long run: Marathon group: 30k steady. Recovery group: 90min easy
Strength Training circuit
Tuesday (warm up jog/bike 5-10min)
2 sets of:
Crab walk forward 25sec
calf-raise lunges 12
CW left 25sec
one leg squat jump 12
CW right 25sec
CW back 25sec
body squat jump 12
legs parallel 45sec
deep abs 12
side plank 45sec
front plank/ leg lift 45sec
child pose 45sec
warm ups: 12 each
one leg squats
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.