McMillan Custom Marathon Plan: Week 9 Day 2

Week 9, 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

Deceptively tough workout today. On paper it didn’t look too bad, but halfway through I realized it was more challenging than it looked. I made it through though and live to fight another day.

Started with a 15 minute warm up before launching myself into 4 x 8 minute intervals at a medium-hard effort. The 3 minute recovery between intervals was much needed and allowed me time to regroup and get ready for the next effort.

With almost an hour of running behind me it was time to perform 3×40 seconds with a minute rest between each one. I’m starting to enjoy these “on your toes” efforts and can definitely tell I’m getting faster.

Finally it was time to cool down and enjoy the 2 mile jog home. Hopefully the workout hasn’t taken too much out of me for the Rock ‘n’ Roll Half Marathon. Actually I do have 3 easy days of running before Sunday so I should be ok. We’ll see….

PS Still haven’t had a rest day since I started this plan and surprisingly I’m feeling good on it!

Distance: 11.12 miles
Time: 1:20:29
Pace: 7:14 per mile