McMillan Custom Marathon Plan: Week 20 Day 3
If you'd like to be notified next time I write something, sign up for email alerts or subscribe to my RSS feed. Thanks for reading!
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 yourself with the duration of this workout not the speed. The pace should be moderately hard and it is more important to get faster with each repeat than to run fast in the first few and slow for the final few. You can do this workout as a fartlek run if you don’t have a measured course or track available. Run 4 to 5 times 4 minutes at a medium-hard effort with 90 seconds recovery jog between.
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 yourself with the duration of this workout not the speed. The pace should be moderately hard and it is more important to get faster with each repeat than to run fast in the first few and slow for the final few. You can do this workout as a fartlek run if you don’t have a measured course or track available. Run 4 to 5 times 4 minutes at a medium-hard effort with 90 seconds recovery jog between.
Another good run this afternoon and the final “quality” session of the marathon training plan. I chose the fartlek option offered by Coach McMillan and performed 4 times 4 minutes at a medium-hard effort (each one progressively faster) with a 90 second recovery.
The run made me work hard, but luckily it wasn’t an all out effort. Now I can enjoy a couple of very easy days before the marathon on Saturday morning.
Incidentally, if you fancy receiving email/text alerts of my progress on Saturday, simply sign up at the Richmond Marathon web site; my bib number is 149. I believe marathon splits will be available for miles 13.1 and 20 - hopefully I’ll be around 1:25:00 for the 13.1 split and 2:09:41 at the 20 mile mark. We shall see….
If you enjoyed this post, please consider leaving a comment or subscribe to the feed and get future articles delivered to your feed reader.
Related Posts
McMillan Custom Marathon Plan: Week 16 Day 2McMillan Custom Marathon Plan: Week 17 Day 3
McMillan Custom Marathon Plan: Week 11 Day 5
McMillan Custom Marathon Plan: Week 10 Day 1 - Almost A Day Off!
Comments
No comments yet.
Leave a comment