McMillan Custom Marathon Plan: Week 15 Day 4

Posted by Steve ()

October 9, 2008

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); 30 minute warm up followed by 10 x 20 seconds flat out with 60 seconds recovery between each repeat. The 20 minute cool down felt good and really helped flush out the lactic acid that had built up during the workout.

Covered about 8.5 miles in 68 minutes bringing my total for the week to 34 miles. Definitely no taper before Saturday’s 20 miler, so it will be interesting to see what finish time I’ll end up with. Should be fun…