Week 9, Day 4
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 6 to 8 times 1 minute at 10K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed – Aerobic Capacity (VO2max)
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 6 to 8 times 1 minute at 10K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed – Aerobic Capacity (VO2max)
Nice to get this one out of the way – now I can relax a little and enjoy the next couple of easy runs before Sunday’s Rock ‘n’ Roll Half Marathon.
Started with a 15 minute warm up before the 8 x 1 minute at 10k effort (not sure what pace it was, but it felt like 10k pace!) The minute recovery seemed to go by so fast, but is perfect for just the right amount of stress to the system.
The cool down was uneventful although it did start to rain slightly on the way home. Nice…
Distance: approx 6 miles
Time: 44:05
Pace: 7:21 per mile