At the end of February New Jersey's own Travis 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 summertimeMonmouth 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.
By Travis Mahoney
Week of Jan 13th- (73.5 miles)
Monday- Easy 8.5 650 avg
Ran 60 min. No double today, had a meet late
Tuesday- 15 miles. 8am at Masters school
9x1k with 2 min jog- 256-250
4x150 with 250 jog- 20/21 felt good
Felt solid aerobically but it was cold and muscles were tight by the end and calves were locking up a bit.
Lots of jogging
Wednesday- 8/4 double
Best I've felt on a double in a while.
1ks are my bread and butter, felt good coming off yesterday. 8 in the AM at a good clip 620s. Real easy on the double
Thursday- Easy 10 6:25 avg
Felt very good. Got a good deadlift/pull up/core session in too. 5 sets of progressive weight, drop in rep lift.
Friday- 7 mile speed workout. 8 am at the Armory.
800- 157.1 (129 mid/high through 600)-6 min
Very rushed today and a bit of a crowded track but got the work in and felt pretty solid for first time hitting this system. 50 min bike at night.
Saturday- Easy 8 6:38 avg
Felt ok, mostly from waiting to run a little late. Legs felt flushed from the long bike session last night
Sunday- 13 mile long run 650s
13 on the treadmill before coaching just kept the pace in the 650s and it felt great
solid week with 75 min of cross training again and good lifts