At the end of February New Jersey's ownTravis Mahoney, who runs professionally for the Hoka NJ*NY TC and coaches at Old Bridge HS, posted a big time 3000m performance of 7:41.94 for fifth at theBoston University Last Chance Invitational. Mahoney was kind enough to write up the eight weeks of workouts leading up to his big race.
While this is a really interesting read, do remember that Travis is a professional and he's built up to this training level. For our high school viewers CBA Coach Sean McCafferty brought up a good point on twitter to learn what you can from this but do not carbon copy it.
Travis Mahoney is also the Meet Director for the annual summertime Monmouth Mile #subfourattheshore meet. NJ MileSplit been there to cover the action the past few years, check out the sub-4 mile from the 2019 meet here.
Week 1 - Week 2 - Week 3 - Week 4 - Week 5 - Week 6 - Week 7 - Week 8
By Travis Mahoney
Week of Feb 3rd- (62 miles)
Monday-First day off since first week of December. Got a good lift in though!
Tuesday- 12 miles8am at the Armory.
3x(1000,800,600) 90 seconds, 3 min between sets-- 250, 215/4, 213 pace
Felt good today, warm which made breathing awful but I was warmed up from the start which was nice. It got slightly demanding as it should have with the volume. Turned over with some 100s and felt really good cooling down. Sets were a good way to get more volume in a manageable way.
Wednesday- 8 easy 7:06 avg
Missed time breakfast and felt like crap running in Cheesequake
Thursday- 10 easy 6:43 avg
8am start. Felt great. Good 45 min of core and stretching last night
Friday- 8 easy 6:40 avg.
Pre meet plus 3x100, 1x200 with 100 jog between
Felt very good.
Saturday- 11 miles Millrose 3000m pacer/rabbit
3 miles up plus 2x30 seconds with 30 seconds rest
5:12? For 2k. Didn't feel the best and kind of pissed at myself for lack of preparation. Don't think I was hydrated enough or ate enough or had any motivation today. Same goes for post-race nutrition, it could have been better. Anyways got it done and looking forward to next week. Got 9.5 hours of sleep after the race which is rare.
16 min with Mead before watching Rob
22 min with Rob
Sunday- 13 miles 6:17 avg
Ended up going longer and WAY faster than I had planned. Slept amazing last night 9.5 hours and took my time getting out the door and just went with it.
