Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2 x 15:00 at 30-45 seconds faster than marathon pace with 3:00 recoveries, 1 x 8:00 at 30-45 seconds faster than marathon pace.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, October 7
Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2 x 15:00 at 30-45 seconds faster than marathon pace with 3:00 recoveries, 1 x 8:00 at 30-45 seconds faster than marathon pace.