Weekly Training/Entraînments de la semaine: Mar 7-13

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
Saturday: off
Sunday: Long run: Marathon group: 30k steady. Recovery group: 90min easy

Strength Training circuit
Tuesday (warm up jog/bike 5-10min)
Drills: 3x30sec
ham flicks
heel lifts
A march
A skip
B march
A run

6xstrides then,
2 sets of:
Crab walk forward 25sec
calf-raise lunges 12
CW left 25sec
one leg squat jump 12
CW right 25sec
airplane 45sec
CW back 25sec
body squat jump 12

push-ups 25
legs parallel 45sec
deep abs 12
side plank 45sec
front plank/ leg lift 45sec
table 45sec
cobra 45sec
child pose 45sec

Drills: 3x30sec
ham flicks
heel lifts
A march
A skip
B march
A run

warm ups: 12 each
one leg squats
calf-raise lunges
side-step cross-over
side-step karaoke

All: 10×30/30
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.