Week 6, Day 4
Phase: Pre-Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 8 to 10 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed – Aerobic Capacity (VO2max)
Phase: Pre-Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 8 to 10 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed – Aerobic Capacity (VO2max)
Super challenging fartlek workout tonight, but I made it through and am a better runner for it. I warmed up for about 20 minutes and used the easy running time to make it over to the local soccer fields – my current safe haven for faster workouts. After a quick drink of ice cold water from the trusty water fountain I was off on the first of 10 x one minute fast efforts at slightly faster than 5k race pace (currently 5:47 per mile). I’m not quite sure how fast I was running, but according to my Garmin 45 I was covering about 0.18 of a mile in the 60 second intervals.
Each 60 second hard effort was followed by 60 seconds recovery – just long enough to get my breath back, but short enough to make the next 60 seconds a challenge. I have to say I love this type of workout and enjoy pushing myself to the max (well almost the max).
The cool down was not very pleasant (read “tough”) and I was glad to get home to take an ice cold shower and cool myself off and reflect on another 8 miles of McMillan training in the bank. Easy day tomorrow – I need it!