McMillan Custom Marathon Plan: Week 3 Day 4

Week 3, 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.

Knew it was going to be a tough one today and it was! The temperature was 84°F but with the afternoon sun beating it felt hotter [note to self; good choice wearing a cap today]. This particular workout is definitely the toughest of the McMillan marathon plan so far with a required pace for the Steady State Pace in the middle of the run a brisk 6:21 – 6:32 per mile.

The fifteen minutes of warm up came in just under 2 miles at 7:43 pace (just outside the easy zone, but I didn’t really mind). It was very hot, 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. Tonight I set my Garmin to keep me in the 6:21 – 6:32 range, and it worked like a charm. No beeps from the GPS meant I was in the zone – good news!

As per last week I had to really concentrate and work hard in the last 10 minutes of the 30 to stay on pace. It really is a battle of the mind and the body, but somehow I managed to average 6:27 per mile pace and cover over 4.5 miles.

The cool down back to the house was pretty ugly. My legs were shot and I felt very tired, but I hung in there for another 15 minutes to complete the workout. So, another one in the bag and I’m so looking forward to the easy day tomorrow!