10km test
Workout #1 Lorane Highway 1km measured a few feet long 1 sec. per km.
10km specific Endurance test windy 15 m.ph. 47 degress/ rainy/ surface road with gravel. Flats/ heavy clothes from rain. Very heavy last 5.
15 x 1km 60sec. rec. 1. 2:52
2. 2:48
3. 2:47.7
4. 2:50.1
5. 2:48.0
6. 2:47.6
7. 2:48.3
8. 2:46
9. 2:46
10. 2:47
11. 2:48
12. 2:47.5
13. 2:48.8
14. 2:47.0
15. 2:47.3
After this workout i made a note 10km fitness better than ever. 27:15-20 A.r. Gate?
Workout # 2 Marathon specific Test measured long mile 1-2 sec.rane Highway
20mile progression 2 beats below Aerobic Threshold
1. 5:07
2. 5:09
3. 5:07
4. 5:02
5. 5:07
6. 4:53
7. 4:54
8. 4:49
9. 4:58
10. 4:48
11. 4:45
12. 4:45
13. 4:49
14. 4:49
15. 4:52
16. 4:47
17. 4:55
18. 4:40
19. 4:43
20. 4:42 *** last few miles run faster to sewhat is in the tank 4:53 avg. Heart-rate 173 Aerobic threshold
I know alot of you are thinking that Ritz was slow from marathon training but look at the above workout. Also please understand that mileage is just a small part of the base. You need aerobic work close.