Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 1 x 400m, 1 x 800m, 2 x 1200m, 1 x 800m, 1 x 400m. 400's at mile pace with 2:00 recovery. 800's between mile and 5K pace with 3:00 recovery. 1200's at 5K pace with 3:00-4:00 recovery.
Fall marathon group: 4 x 9 minutes at 30-45 seconds faster than marathon pace with 90-second recovery jog.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, September 16
Regular group: 1 x 400m, 1 x 800m, 2 x 1200m, 1 x 800m, 1 x 400m. 400's at mile pace with 2:00 recovery. 800's between mile and 5K pace with 3:00 recovery. 1200's at 5K pace with 3:00-4:00 recovery.
Fall marathon group: 4 x 9 minutes at 30-45 seconds faster than marathon pace with 90-second recovery jog.