Tag Archives: speed workout

Week 9 of Training for the Philadelphia Marathon

I’ve been on hiatus for a couple days now since I was out of town for the weekend. In order to get back on track I am going to make the post I would have normally done Friday.

Week 9 of my 16 week training program is now out of the way. It ended up being my biggest week in terms of mileage so far.

This week represented my first week with a speed workout, which you can read about here.

As mentioned, it ended up being my biggest week so far in terms of mileage. I ended the week with 95 km mainly due to the fact I ended up getting in a second long run because I knew I would not be running over the weekend.

To make up for not being able to run over the weekend I decided to take advantage of the fact I was off work Friday and went for my first 32 km, 20 mile, training run.  Likely due to the fact that I had done a tempo run Thursday my legs were starting to feel heavy toward the end of my run but I managed to complete the distance within my usual long run pace which should leave me in a good position to take on the remaining 3 or 4 runs at that distance that I still have ahead of me before Philadelphia.

I am not quite sure yet how I will approach this upcoming week. I am scheduled to do some Yasso 800’s for speed training but I have also signed up for a 5 km race on Thursday. Ideally I will be able to leave myself with a day in between those two workouts meaning I may get in my speedwork on Tuesday.

As I move into week 10 of my training  I have approximately 583 km, 362 miles, left before I hit the streets of Philadelphia in November. I just hope it won’t be too difficult to get back into my training routine tomorrow after two days of no running.

How did your training go this past week?

Tonight’s Speedwork

Tonight was my first round of speedwork as part of my training for the Philadelphia Marathon. The start of speedwork means that I have passed the halfway point in my training. It also means that there is still a lot of work ahead as i get myself prepared for the Philadelphia Marathon.

I’ve mentioned before that I am using one of Bart Yasso’s marathon training programs. His programs recommend a variety of speedworkouts as opposed to the standard workout of just doing a set number of laps at a track.

Tonight’s workout was mile repeats at my 10 km pace x 3. After a 1.5 km warm-up I started my mile repeats with an 800 m recovery jog in between. I felt strong through each repeat and was able to maintain a pace between 4:00-4:15/km through each repeat.

Overall, I ended up with an 11.5 km run in 56 minutes tonight.

Do you regularly do speed workouts?