Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 1 x 1600m, 2 x 800m, 1 x 1600m with 400m recovery jogs. First and last intervals at 5K pace. Drop 3-4 seconds per lap on middle two intervals for a challenging workout (or keep it at 5K pace for a more manageable workout).
Boston Marathon group: 4 x 4 minutes at at 30-45 seconds per mile faster than marathon pace with 2-minute recovery jog.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, April 15
Regular group: 1 x 1600m, 2 x 800m, 1 x 1600m with 400m recovery jogs. First and last intervals at 5K pace. Drop 3-4 seconds per lap on middle two intervals for a challenging workout (or keep it at 5K pace for a more manageable workout).
Boston Marathon group: 4 x 4 minutes at at 30-45 seconds per mile faster than marathon pace with 2-minute recovery jog.