Interval Training Tracking - Akron 2010

Interval Times - 2010 Akron Marathon Prep 800's 1600's Date 7-Jun 28-Jun 14-Jul 21-Jul 2-Aug 23-Aug 12-Jul 11-Aug 1-Sep Weekday Mon. Mon. Weds. Weds. Mon. Mon. Mon. Weds. Weds. Days Gap 8 2 7 12 12 14 9 9 Training Week 3 6 8 9 11 14 8 12 15 Plan 6 x 800 7 x 800 8 x 800 8 x 800 10 x 800 10 x 800 4 x 1600 5 x 1600 6 x 1600 1 2:57 3:02 2:57 2:52 3:00 2:58 6:09 5:47 6:13 2 2:54 3:02 2:55 2:53 3:01 2:57 6:07 5:59 6:08 3 2:55 3:01 2:59 2:50 2:59 2:58 6:08 6:12 6:10 4 3:03 3:04 2:54 2:56 2:56 2:58 6:05 6:15 6:15 5 3:04 3:03 2:55 2:55 2:58 2:58 6:09 6:15 6 2:59 3:09 2:59 2:59 3:00 2:59 6:32 7 3:03 3:04 3:03 3:01 2:58 8 3:01 3:07 3:07 3:00 9 3:07 3:03 10 3:00 3:05 Avg. Pace 5:57 6:06 5:56 5:53 6:01 5:58 6:07 6:04 6:15 Best Pace 5:48 6:02 5:48 5:40 5:52 5:54 6:05 5:47 6:08 Worst Pace 6:08 6:18 6:08 6:14 6:14 6:10 6:09 6:15 6:32 Note - recoveries are 2:00 for 800's, 3:00 for 1600's. Took extra recovery time (800 m + 4 min.)

Interval Times for Hill Workouts - Akron Marathon 2010 Date 14-Jun 30-Jun 8-Jul 19-Jul 4-Aug 9-Aug 25-Aug 30-Aug 8-Sep Weekday Mon. Weds. Thurs. Mon. Weds. Mon. Weds. Mon. Weds. Days Gap 16 8 11 16 5 16 5 9 Training Week 4 6 7 9 11 12 14 15 16 Plan 4 x 400 4 x 400 5 x 400 6 x 400 4 x 600 5 x 600 6 x 600 4 x 800 4 x 400 200 1:38 1:38 1:41 1:40 1:38 400 2:32 2:39 2:41 600 3:22 1:40 1:42 1:40 1:41 1:40 800 1000 2:30 2:39 2:44 1:38 1:39 1:42 1:43 1:36 1200 1400 3:24 1:40 1:44 1:43 1:42 1:35 1600 3:06 2:40 2:47 1800 1:45 1:42 2000 (Note - 2200 3:29 2:44 2:42 2:42 added 1:43 2400 extra 2600 downhill at 2800 2:42 2:42 end and 3000 3:27 interval at 3200 beginning) 3400 2:44 3600 Return Interval 1600 1600 1600 1600 None 1200 1200 1600 1600 Return Time 6:10 5:57 6:18 6:10 4:48 4:45 6:15 5:51 Return Pace 6:10 5:57 6:18 6:10 6:24 6:20 6:15 5:51 Avg. Hill Pace 6:36 6:43 6:48 6:47 7:14 7:07 7:15 6:51 6:29 Best Hill Pace 6:32 6:32 6:40 6:40 6:40 7:04 7:09 6:44 6:20 Worst Hill Pace 6:40 6:56 7:00 6:52 8:16 7:12 7:25 6:58 6:40 Note that all recoveries are the same as interval distances.

Interval Training Tracking - Akron 2010

by Greg Strosaker on Sep 23, 2010

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