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End of Thessaloniki Marathon Training week #4

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One month completed and the result of a proper training plan are clear.

Did 3 runs this week (and lots of eating) as planned.

  1. interval with 3k easy warm up followed by two sets of 3km at a pace of 4:30/km and 1km at a pace of 4:00/km. 4 minutes rest in-between. One km very easy to cool down.
  2. treadmill interval with a 4km easy warm up followed by 8 sets of two minutes at a speed of 15.7km/h. Easy walk for 2 minutes in-between. 1km easy run to cool down
  3. long run. 20k at a fun pace of 5:26 and avg heart rate of 145 bmp. Great running weather today! Sunny, not too warm not too cold just perfect.

Overall a good first week for 2014.

 

1 Comment so far Join the Conversation

  1. Great workouts mate, looking to smash your pb. Keep it up buddy, you’re improving heaps. Next time we run together i’ll be begging you to take it easy on me!

    Reply

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