Weekly Workouts/Entraînement de la semaine: January 17-23

Voici l’entraînement pour la semaine. Workouts may vary once we get to the track.

Track Group:

Monday: pm: 5×800 at slightly faster than 3k pace 3min rec 3×300 at 1500 pace 100 rec
Tuesday: am Strength/weights/recovery jog pm recovery jog
Wednesday: am Strength/weights/recovery jog pm 20min tempo outside, 800m TT, 200m TT
Thursday: am pure speed (5×5-10-15)/weights/recovery jog pm recovery jog
Friday: 2-3x9min (3-3-3) 3min rec cruise-10k-cruise
Saturday: off or recovery jog
Sunday: Long run with fast finish

Marathon/Road Group
Monday: 12k run
Tuesday: am Strength/weights/recovery jog pm recovery jog
Wednesday: am Strength/weights/recovery jog pm 3-4x1200m (Westmount loop) 3min recovery (3k TT for some)
Thursday: am short intervals (12x30sec/45sec) /weights/recovery jog pm recovery jog
Friday: 25-30min tempo
Saturday: off or recovery jog
Sunday: Long run with fast finish (100min for marathon group) (Liz 16mile race)

Strength Training circuit
Tuesday+Wednesday: (warm up jog 5-10min)
Drills: 2x15sec
ham flicks
heel lifts
A march
A skip
B march
A run

**Repeat circuit twice**
Crab walk forward 15sec
calf-raise lunges 10
CW left 15sec
one leg squat jump 10
CW right 15sec
airplane 30sec
CW back 15sec
jump squats 10

4xstrides (60-80m) (strides only do one set)

**repeat circuit twice**
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: (warm up, jog to bubble or 5-10min jog inside)
Drills: 2x15sec
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

Strides: 4

For marathon/non-track group: 8x30sec on/45sec off
For track group: 6×5-10-15 all out, jog back rec, 1min jog set recovery

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