Weekly Workouts/Entraînements de la semaine: Feb 21-27

No racing this week, just training.

Track Group:

Monday: pm: 2sets of 800m at 1500m pace, 100m jog, 300m fast. Full recovery between sets
Tuesday: am strength/core/weights+jog pm recovery jog
Wednesday: am strength+jog or off pm 1000m at 5k, 3min rec 800m at 3k, 2min rec 600m at 2k, 3min rec 400m at 1k, 2min rec 200m at fast, 3min rec 1000m at 3k, 90sec rec, 200m at fast.
Thursday: am strength/core/pure speed 6×5-10-15/weights+jog pm recovery jog
Friday: 30min tempo or 8×400 at 3k pace 1min rec or 5×300 at 1500 pace 1min rec
Saturday: off/recovery jog/
Sunday: Long run 90-105min with 60-75min steady.

Marathon/Road Group:
Monday: 18k run
Tuesday: am strength/core/weights+jog pm recovery jog
Wednesday: am Strength/recovery jog pm 15x2min/2min
Thursday: am strength/core/weights+jog pm recovery jog (include 15x30sec/45sec) pm recovery jog
Friday: off or jog or 35min tempo
Saturday: off or recovery jog
Sunday: Long run Marathon: 2h30 with last 60min steady Road: 90-105min with 60-75min steady.

Strength Training circuit
Tuesday-Wednesday (warm up jog/bike 5-10min)
Drills: 3x25sec
ham flicks
heel lifts
A march
A skip
B march
A run

Two 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
jump squats 12

8xstrides

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

Thursday:
Drills: 3x25sec
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

Marathon Group 15×30/45
Track Group 6×5-10-15

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.