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 17th (69 miles)
Monday-6/3 double-
6 miles in the AM absolute trash. wow 9 hours of sleep and the race and long run are now in the legs. Felt ok by mile 4. 7 min pace avg plus 4x20/60/20 max sprints and a lift. 3 miles in the afternoon at 7 as well
Tuesday-13 miles10x1k at 257 avg with 60 seconds.
Felt about as good as it possible could giving the fatigue and everything. Felt like it flushed my legs out. big volume should carry me over until next weekend.
Wednesday- Easy 8 646 avg
Tired but solid pace
Thursday- Easy 8 (658 avg)
Early before heading to get massage. was going to double but body is telling me REST
Friday- 11 miles Workout at the Armory 8am
3 up/3.5 down
800 in 202.5 w/3 min rest
2x(3x300) w/ 100 jog, 400 jog
47, 46, 43
46, 45, 44
Felt solid today, not as good as I wanted but not bad
Longer cooldown
Saturday- Easy 10- 6:16 avg.
Finally feeling recovered off 3K
Sunday- 6/4 double
Broke up the run cause I had to hit the bathroom way too much on the first run of the day. 644 pace on the first run, 655 on the second
