McMillan Custom Marathon Plan: Week 3 Day 2
Week 3, Day 2
Phase: Base
Workout: 15 to 30 minute Warm Up, Stride Workout: 8 to 10 times 25 seconds starting at 5k and progressing down to Mile race effort with 1 minute recovery jog between each, 15 to 30 minute Cool Down
Purpose: Build Sprint – leg turnover and lactic acid tolerance.
Comments: Strides are NOT all-out sprints but are short periods of faster running starting at around 5K race pace and getting faster to around mile race pace (95% of top speed).
Phase: Base
Workout: 15 to 30 minute Warm Up, Stride Workout: 8 to 10 times 25 seconds starting at 5k and progressing down to Mile race effort with 1 minute recovery jog between each, 15 to 30 minute Cool Down
Purpose: Build Sprint – leg turnover and lactic acid tolerance.
Comments: Strides are NOT all-out sprints but are short periods of faster running starting at around 5K race pace and getting faster to around mile race pace (95% of top speed).
Not too much time to post, but tonight’s workout at the beautiful Norfolk Botanical Garden went very well. I warmed up for about 20 minutes, performed 10 x 25 seconds at a pretty quick pace before cooling down for another 20 minutes. Covered exactly 7 miles at around 7:20 pace – felt great!
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