Incredible Marathon Specific Workout Today

I’m finally feeling fit again! I had a great marathon specific workout today. I ran it on my flat parking lot loop at Valley Centre. The loop is 715 meters around so it makes it a little tough with figuring out the paces, but I have done enough workouts on that loop to know what the actual mile pace is per loop. I also know that 5k is just short of 7 laps.

Here are a few lap splits with actual per mile paces: 2:35/lap= 5:48/mile, 2:30/lap=5:37/mile, 2:20/lap=5:15/mile, 2:15/lap=5:05/mile, 2:08/lap=4:48/mile. I know this is confusing, but it puts an actual pace to times that may seem irrelevant.

Details:

-10 minute warm-up

– 4 laps at (9:17–4:44/4:33)

– 2 laps recovery (5:11)

– 4 laps at (9:14–4:38/4:36)

– 2 laps recovery (5:04)

– 10k at   (32:17——->16:18–>4:42/4:40/4:39/2:17  15:59–>4:35/4:34/4:36/2:14)

– 2 laps recovery (5:10)

– 4 laps at (9:08–4:33/4:35)

– 2 laps recovery (5:06)

– 4 laps at (9:04–4:34/4:30)

– 1 lap recovery at 2:30

– 1 lap hard at 2:08

– 1 lap hard at 2:28

– 1 lap hard at 2:08

– 6 minute cool-down

Combining the hard running along with the moderate recovery you get 30k worth of work at an average pace of 5:17/mile for a total time of 1:38:40.

Great workout and great confidence booster. This is really my first marathon specific workout in a long time and it was a big one!

 

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