Track Group: A few racers down in Boston Friday-Saturday
Monday: pm: 3-5×800 at 3k or 1500 pace (3-5min rec), then 3×200 fast 2min rec. OR 8×400 at 3k pace 1min rec.
Tuesday: am Strength+4x5min cruise (1min rec)/weights pm recovery jog
Wednesday: am Strength or off pm 2-4x600m 3k pace-30sec rec-400m 1500 pace 4min rec.
Thursday: am Strength/weights/recovery jog pm recovery jog
Friday: Travel to Boston: off/recovery jog for men/race for women. Not racing: 25min tempo.
Saturday: off/recovery jog for women/race for men. Return from Boston
Sunday: Easy long run.
Marathon/Road Group: recovery week
Monday: 18k run
Tuesday: am Strength/weights/recovery jog pm recovery jog
Wednesday: am Strength/recovery jog pm 10x1min/1min
Thursday: am short intervals (10x20sec/40sec) /weights/recovery jog pm recovery jog
Friday: 20min tempo
Saturday: off or recovery jog
Sunday: Long run with fast finish (115min with 60min steady for marathon group, depending on individual plan)
Strength Training circuit
Tuesday+Wednesday (warm up jog 5-10min)
One only circuit this week
Tuesday: racers do 4x5min cruise/1min easy
Crab walk forward 25sec
calf-raise lunges 12
CW left 25sec
one leg squat jump 12
CW right 25sec
CW back 25sec
jump squats 12
4xstrides (60-80m) (strides only do one set)
legs parallel 45sec
deep abs 12
side plank 45sec
front plank/ leg lift 45sec
child pose 45sec
Thursday: (warm up, jog to bubble or 5-10min jog inside)
warm ups: 12 each
one leg squats
For marathon/non-track group: 10x20sec on/40sec off
For track group: 3×5-10-15 or none if racing.
Cool down: 5-10min jog 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.