Weekly Workouts/Entraînement de la semaine: Jan 31- Feb 6

It’s been suggested to me that perhaps these posts need a disclaimer: that 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. So these posts are for informational purposes only, and not meant to be just copy-pasted for your own training.

Track Group:

Monday: pm: 5x1k at 5k pace, 3min rec
Tuesday: am Strength/weights pm recovery jog
Wednesday: am Strength/weights/recovery jog pm 1200(5k)+800(3k)+400(1500)+800(3k-1sec/lap)+1200(5k-1sec/lap) 3min rec
Thursday: am pure speed 6×5-10-15/weights/recovery jog pm recovery jog
Friday: 3-4x12min (4-4-4) 4min rec cruise-10k pace-cruise
Saturday: off or recovery jog
Sunday: Long run with fast finish

Marathon/Road Group
Monday: 15k run
Tuesday: am Strength/weights/recovery jog pm recovery jog
Wednesday: am Strength/weights/recovery jog pm 12x3min/1min
Thursday: am short intervals (12x40sec/20sec) /weights/recovery jog pm recovery jog
Friday: 30min tempo
Saturday: off or recovery jog
Sunday: Long run with fast finish (120min with 60min steady for marathon group, depending on individual plan)

Strength Training circuit
Tuesday+Wednesday (warm up jog 5-10min)
Drills: 3x15sec
ham flicks
heel lifts
A march
A skip
B march
A run

Tuesday+Wednesday (Wednesday on your own)
**Repeat circuit twice**
Crab walk forward 30sec
calf-raise lunges 15
CW left 30sec
one leg squat jump 15
CW right 30sec
airplane 60sec
CW back 30sec
jump squats 15

8xstrides (60-80m) (strides only do one set)

**repeat circuit twice**
push-ups 30
legs parallel 60sec
deep abs 15
side plank 60sec
front plank/ leg lift 60sec
table 60sec
cobra 60sec
child pose 60sec

Thursday: (warm up, jog to bubble or 5-10min jog inside)
Drills: 3x25sec
ham flicks
heel lifts
A march
A skip
B march
A run

warm ups: 15 each
one leg squats
calf-raise lunges
side-step
side-step cross-over
side-step karaoke

Strides: 8

For marathon/non-track group: 12x40sec on/20sec off
For track group: 6×5-10-15

Cool down: 5-10min jog or jog home.