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2008 Boston Marathon Prep – 3 Weeks Out – Key Workout #1

I am feeling a bit tired this week after last weeks challenging workouts. I still had enough juice in me to knock out my first key workout of the week this morning and it seemed to go pretty well.

This workout was to simulate the Boston hill grade and see how I respond around projected race effort. The total workout was 5 miles in length.

The workout went as follows:

  • 1 mile warm-up
  • 800 m at 7:30 min/mile – 3% grade
  • 400 m recovery
  • 800 m at 7:30 min/mile – 5% grade
  • 400 m recovery
  • 800 m at 7:15 min/mile – 3 % grade
  • 400 m recovery
  • 800 m at 7:15 min/mile – 5% grade
  • 400 m recovery
  • 400 m at 7:00 min/mile – 3% grade
  • 400 m recovery
  • 400 m at 7:00 min/mile – 5% grade
  • 400 m recovery/cool down

Overall the grade and effort was pretty manageable. I did have a bit of concern working through the last 400 m at pace but that was probably due to the extreme need to visit the bathroom. No accident reported.

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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