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 run this as a Fartlek Run of 4 to 5 times 8 minutes at a medium-hard effort with 3 minutes recovery jog followed by 3 times 40 seconds with 1 minute recovery jog. Remember that you can rearrange the workout days to add more recovery if you need it.
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 run this as a Fartlek Run of 4 to 5 times 8 minutes at a medium-hard effort with 3 minutes recovery jog followed by 3 times 40 seconds with 1 minute recovery jog. Remember that you can rearrange the workout days to add more recovery if you need it.
Very windy out tonight so decided to do today’s workout on the treadmill; I really couldn’t face battling the gusts as well as overcoming the slight fatigue in my legs. I started off with an easy 20 minute warm up at 2% incline, before launching into 4 x 8 minutes at a pretty hard effort. Luckily I was able to take a full 3 minutes recovery which allowed me to drink, towel off and prepare for the next one.
Before I cooled down there was the simple matter of 3 x 40 seconds at a fast pace, each one with 60 seconds recovery. I ran these at almost 11mph which is the fastest I’ve run on the treadmill for a very long time; what a workout!
Finally it was time for an easy 20 minute jog recovery, but only after I topped up my water bottle to replenish some lost fluids. Tough one tonight, but no doubt it will stand me in good stead for the marathon.
Distance: 11.5 miles
Time: 1:30:00
Pace: 7:50 per mile