Weekly Workouts/Entraînement de la semaine: January 24-30

Track Group: Racing at McGill this weekend.

Monday: pm: 600-500-400-300-200-100 at mile-1500-1k-800-800-all out pace. 3min rec
Tuesday: am Strength/weights/3x5min cruise pm recovery jog
Wednesday: am Strength/weights/recovery jog pm 3×5-10-15 or 3×400, 500, 2×200 at race pace/faster than race pace.
Thursday: am strength/weights/recovery jog pm recovery jog or off
Friday: off or jog or 1k/3k race
Saturday: off or jog or 600m/1500m race
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 15x1min/1min
Thursday: am short intervals (10x40sec/20sec) /weights/recovery jog pm recovery jog
Friday: 30min tempo
Saturday: off or recovery jog
Sunday: Long run with fast finish (140min with 90min 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: For those racing: strides+3x5min cruise pace/1min rec + second half of circuit (pushups etc)
Wednesday: For those racing: easy jog, 3×5-10-15 pm at Robillard
Everyone else:
**Repeat circuit twice**
Crab walk forward 25sec
calf-raise lunges 12
CW left 25sec
one leg squat jump 12
CW right 25sec
airplane 45sec
CW back 25sec
jump squats 12

6xstrides (60-80m) (strides only do one set)

**repeat circuit twice**
push-ups 20
legs parallel 45sec
deep abs 12
side plank 45sec
front plank/ leg lift 45sec
table 45sec
cobra 45sec
child pose 45sec

Thursday: (warm up, jog to bubble or 5-10min jog inside)
Drills: 2x20sec
ham flicks
heel lifts
A march
A skip
B march
A run

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

Strides: 6

For marathon/non-track group: 10x40sec on/20sec off
For those racing, do warm-up, strides, then circuit from pushups on.

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