intervals
Blast From The Past: Football Field Sprints
Had a great workout this afternoon which took me back a few decades to my high school football (or soccer for the US audience) training days. I jogged the mile and a half to the local Princess Anne Athletic Complex, changed into my Nike Air Zoom Waffles XC spikes and off I went. You can [...]
McMillan Custom Marathon Plan: Week 20 Day 3
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 with 200m recovery jog + 15 to 30 minute Cool-down Purpose: Build Stamina – lactate threshold speed Comments: The goal is to fatigue [...]
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, [...]
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 [...]
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 [...]
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 [...]
