Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 2 x 20 minutes at at 30-45 seconds per mile faster than marathon pace with 5-minute recovery jog.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, March 25
Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 2 x 20 minutes at at 30-45 seconds per mile faster than marathon pace with 5-minute recovery jog.