Today was our group’s second marathon interval workout as part of training for the Rock n’ Roll New Orleans Marathon or Half Marathon. The workout consisted of:
- 2-mile warmup
- 2 x 12 minutes at goal pace* with three minute recovery run in between
- 20 minute easy run
- 2 x 15 minutes at goal pace* with three minute recovery run in between
- 1.5-mile cooldown
*While my goal marathon pace for 3:15 would be 7:26 per mile (or 7:16 for BQ pace), I decided to do these intervals around half marathon pace to better prepare my body to go fast.
I ended up with just over 14-miles and felt FANTASTIC today. I ran the intervals pretty hard, but felt very smooth and comfortable at sub-7:00 min pace. My last 15 minute interval was at 6:46 pace, and I felt like I could have gone farther or done more intervals when we finished (that’s the goal). Very positive day today.