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 10th (68 miles)
Monday- 8 easy (7 avg)
Another great night of sleep. kept it controlled today. did band work, 4x20/60/20 max sprints and hurdle drills after
Tuesday- 2 x (3x800). (2:18-2:16-2:14). 90 jog all the way. 8am Armory
Splits were more 217/15/13x2
4 x200 27,26,25.6,25.6 (fastest I've run in a very long time and just off my PR 25.3)
Felt good today!
Wednesday- Easy 9 miles (640s)
Thursday- 8.5 (7:00 avg)
plus 5x20 second hill sprints on the treadmill
Liked getting on the tread and controlling the pace. felt good
Friday- 6 easy 7:00 avg and strides.
Felt like a pre meet
Saturday- 10 miles- 3K race- 7:45.72 PR NJNYTC CLUB RECORD
Thought I should have and believe I could have run better. 10 min shake out in the AM plus 3 up/down.
Sunday- 16 miles right around 650 pace.
80 min with Robby Andrews around the Charles River. Felt so much better than expected. slept awful though.
