The NYC Marathon race plan officially begins on July 27 (Monday). The first couple of weeks are pretty easy but then the intensity picks up. Tuesdays are the most interesting days with Cardio Blaster, Speedplay and Cardio Sprint Pyramid workouts. What do these mean?
Cardio Blaster:
- Warm up: 15 minutes (level 1 and 2)
- Intervals: 3 minutes at level 3+, 3 minutes at level 2; repeat 4 times
- Cool down: 11 minutes
- Total: 50 minutes
Speedplay:
- Warm up: 15 minutes (level 1 and 2)
- Intervals: 30 seconds all out sprint; 3:30 recovery at level 2 – repeat 5 times
- Cool down: 10 minutes
- Total: 45 minutes
Cardio Sprint Pyramid:
- Warm up: 15 minutes (level 1 and 2)
- Intervals: sprint and recovery at same time – run 30 seconds, 1 min, 2 min, 4 min, 2 min, 1 min, 30 seconds
- Cool down: 8 minutes
- Total: 45 minutes
They all sound easy but when it comes to actually running these, they never are!
As for today’s training, I ran on the treadmill for an hour for 7.1 miles. It was smooth, easy running with the heart-rate going only in the level 1 and mid-level 2 ranges.