Posted by Chris LaSonde on May 07, 2009 at 21:48:42:
In Reply to: Re: marathon training posted by Sylvia Rogers on May 07, 2009 at 15:41:12:
On my off speed weeks ... call 'em fartleks if you want (all done at the USA track and the hill up from University and Old Shell):
3 mile warmup with one quarter-mile hill interval/1 speed mile/800 recovery/400 speed/ 400 recovery/1 mile with striders on the front and back stretches/800 recovery/400 speed/400 recovery/1 mile with explosive skips (exaggerated arm movements as well) on the front and back stretches/800 recovery/400 speed/400 recovery/1 mile with crossovers on the front and back stretches/800 recovery/800 speed/1 mile backwards walking/10 x 25 meter hill climbs backwards/10 x 30 step stair climbs/800 recovery/4 x 1/4 mile hill intervals/ 1.5 mile cool down
about 14.5 miles total by the time I get home