Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at mile pace. Slow 400m recovery after odd intervals and 200m recovery after even intervals.
CIM group: 3-4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with 2:00 recovery jogs.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, October 28
Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at mile pace. Slow 400m recovery after odd intervals and 200m recovery after even intervals.
CIM group: 3-4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with 2:00 recovery jogs.