Workout for Tuesday, January 16

Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.

Regular group: 1 x 1200m, 1 x 800m, 2 x 400m, 1 x 800m, 1 x 1200m. 1200m intervals at 5K pace, 400m intervals at mile pace, 800m intervals in between those two paces. 400m recovery after the 1200 and 800's, 200m recovery after the 400's.

Los Angeles Marathon group: 3-4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with 2:00 recovery jog.

Workout for Tuesday, January 23

To be posted by Tuesday afternoon.

Tonight's workout for Tuesday, January 16

Regular group: 1 x 1200m, 1 x 800m, 2 x 400m, 1 x 800m, 1 x 1200m. 1200m intervals at 5K pace, 400m intervals at mile pace, 800m intervals in between those two paces. 400m recovery after the 1200 and 800's, 200m recovery after the 400's.

Los Angeles Marathon group: 3-4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with 2:00 recovery jog.