Key Run 1 - First Speed Workout

Tonight was our first speed workout on the FIRST training program, only modified, since we won't actually start the program until 16 weeks before the marathon. 3 x 400 at the track, with a 10 minute warm-up and 10 minute cool down, for a total of around 30 minutes. We maintained an 8:15 for each of the 400 meters, so I was pretty satisfied. We have a lot to do to speed up before the race, but luckily we still have 23 weeks to get ready.

Time: 7:30-8:00 PM
Course: Rubberized Track, Cain Middle School
Weather: 89°, mostly sunny w/ no wind
Totals: 3 miles @ 10:00 average pace

10 Min Warmpup @ 10:00
400 1: 2:06 @ 8:22
400 2: 2:04 @ 8:14
400 3: 2:04 @ 8:14
10 Min Cooldown @ 10:00

We kept speeding up near the end, so although we were both tired from running the day before (and I had a headache), I think that's a good sign that we'll be able to really pick it up next week for our speed work.