McMillan Custom Marathon Plan: Week 11 Day 2

Week 11, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 10 to 12 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)

Oh, tough one tonight. Even during the warm up I could tell my legs were still a little fatigued from Sunday’s 20 miler. I think I’ll need to reschedule my long runs to Saturday from now on to give me the extra day rest before I attempt the Tuesday workout.

Anyway, too late for that plan tonight. The 30 minute warm up went by pretty quick and I was soon on my way for interval #1 – 60 seconds at slightly faster than 5k effort with a rather generous 60 second recovery. My breathing felt fine, but my legs fairly heavy. The sodden grass of the soccer fields didn’t help much either.

One by one I completed the intervals and strangely enough started to feel faster. I’m not saying they were easy, but my form definitely improved and I covered slightly more ground in each sixty second period.

Eventually it was time for #12 and in true Run Bulldog Run fashion I gave it my all – not a bad effort if I do say so myself. After a quick stop at a nearby water fountain I was soon on my home with just one thought in my mind – a 15 minute ice bath to help the legs recover.

Distance: 10 miles
Time: 1:14:59
Pace: 7:30 per mile