intervals
McMillan Custom Marathon Plan: Week 20 Day 3
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Week 20, Day 3
Phase: Peak
Workout: 15 to 30 minute Warm-Up + Cruise Interval Workout: 4 to 5 times 1000 meters with 200 meter recovery jog between plus 3 x 200m […]
McMillan Custom Marathon Plan: Week 17 Day 2
Week 17, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 10 to 12 times 1 minute with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed - Aerobic Capacity (VO2max)
Comments: NOTE: The recovery jogs between the fast running should now be at a brisk pace, not just slow jogging
Abbreviated […]
McMillan Custom Marathon Plan: Week 15 Day 4
Week 15, Day 4
Phase: Marathon
Workout: 15 to 20 minute Warm-Up + Stride Workout: 8 to 10 times 20 seconds 1 minute recovery jog between + 15 to 20 minute Cool-down
Purpose: Build Sprint - leg turnover and lactic acid tolerance
Nice workout this afternoon (actually this evening by the time I got moving and ready to run); […]
McMillan Custom Marathon Plan: Week 14 Day 4
Week 14, Day 4
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + 8 to 10 x 60 seconds fast with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed - Aerobic Capacity (VO2max)
Great workout tonight in almost perfect running weather. Nice progressive 4 mile warm up followed by 10 pretty quick 30 second […]
McMillan Custom Marathon Plan: Week 13 Day 2
Week 13, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Tempo Interval Workout: 4 to 5 x 2000 meters with 2 minutes 30 seconds recovery jog followed by 3 times 200 meters with 200 meter recovery jog + 15 to 30 minute Cool-down
Purpose: Build Stamina - lactate threshold
Comments: You can run this as a […]
McMillan Custom Marathon Plan: Week 11 Day 2
Week 11, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 10 to 12 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed - Aerobic Capacity (VO2max)
Oh, tough one tonight. Even during the warm up I could tell my legs […]
