McMillan Custom Marathon Plan: Week 2 Day 4

by
Tweet
Pin
Share
0 Shares
Week 2, Day 4
Phase: Base
Workout: 60 to 70 minute Pace Booster Run: Run 30 to 40 minutes at Steady State Pace in the middle of the run
Purpose: Build Speed – Aerobic Capacity (VO2max)
Comments: The steady-state run is one of the most beneficial types of workouts especially as you complete your base training and during the initial parts of your Stamina phase. The appropriate pace range for Steady-State runs is between your 30K and half-marathon race pace.
Tough workout this afternoon. Actually it was definitely the toughest of the McMillan marathon plan so far. The required pace for the Steady State Pace in the middle of the run was a brisk 6:21 – 6:32 per mile. I must admit I had doubts going in to the workout that I could maintain this for the required 30 minutes, but was keen to give it a go anyway.The two warm up miles were fine at 7:37 and 7:25. It was hot again, so I took a few seconds to have a drink at the soccer complex water fountain before setting off at my required 6:30ish pace. The first mile of Steady State running actually felt good at 6:26 which I was able to follow up comfortably with a 6:28 second mile.

In the training plan instructions, McMillan warned that I’d need to “be prepared to increase your concentration to stay on pace” – it turned out he was 100% correct. Mile 3 of the faster phase was quite tough (6:26) but I was able to stay on pace. Mile 4 was a touch quicker (6:25) but by now I was working pretty hard. Luckily I only had about 4 minutes of quick running left before the 30 minutes was up and I managed to stay in the required zone until the end.

So with fatigued legs and a raging thirst I began my couple of miles cool down back to the house. The workout had gone well and I’d covered almost 9 miles in just over an hour. Looking ahead I now have a couple of easy days before Sunday’s Muddy Buddy and hopefully I can get my legs back before we race.

Tweet
Pin
Share
0 Shares

4 thoughts on “McMillan Custom Marathon Plan: Week 2 Day 4”

  1. Hi Steve,

    Wow, sounds like a challenging workout! You’re definitely getting your money’s worth for your customized McMillan plan! 😉

    Good luck to you & Ally on this weekend’s Muddy Buddy!

    -C

    P.S. Got a question for you: Do you take any replenishment supplements (like Gu gel, etc.) when you train? If so, when do you typically like to take them — before, during, &/or after your workouts?! How long of a distance can you go before you typically start ingesting the gels? Thanks!

  2. Hey,

    Thanks for the comment – definitely looking forward to the race; should be a lot of fun!

    With regard to replenishment supplements, I use several – most of which are detailed in the following blog post:

    https://www.runbulldogrun.com/energy-surge/hammer-nutrition-fueling-strategy-for-shamrock-marathon/

    Gels I’ll typically use in long training runs and races, but not until around mile 10 and above. Actually on my most recent marathon (Frederick in early May), I dispensed with the gels and used a thick paste mix of something called Perpetuem. Link to product information is over on the right had side under “Training/Racing Supplements”.

    Hope that helps!
    –Steve

Leave a Comment