treadmill
McMillan Custom Marathon Plan: Week 17 Day 4
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Week 17, Day 4
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 […]
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 17 Day 1
Week 17, Day 1
Phase: Marathon
Workout: 45 to 60 minute Easy Run
Purpose: Build Endurance
Easy treadmill run today; 45 minutes at 2% incline and a variable speed. Nothing special, just a nice recovery run after yesterday’s slog of a 20 miler.
On a positive note, I’m still not feeling 100%, but the worst of it is behind […]
McMillan Custom Marathon Plan: Week 16 Day 1
Week 16, Day 1
Phase: Marathon
Workout: OFF or 20 to 30 minute Easy Run
Purpose: Recovery Day or Build Endurance
Comments:Be sure to recover well from the weekend race. You may want to run on the low end of the mileage range and take an extra day off.
Nice easy treadmill run today, but I forgot to look at […]
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 15 Day 2
Week 15, Day 2
Phase: Marathon
Workout 1: 15 to 30 minute Warm-Up + 5 to 8 mile Steady State Run + 15 to 30 minute Cool-Down
Purpose: Build Strength
Workout 2: 15 to 30 minute Warm-Up + Tempo Interval Workout: 3 times 3000 meters with 3.5 minutes recovery jog followed by 3 times 200 meters with 200 meter […]
