Workout of the Day — Jake Krolick

18 miles w/ miles 13-16 at marathon pace / effort. 

Recovery: N/A

Splits: 7:07, 6:42, 6:53, 6:46, 6:06, 5:12, 6:33, 6:23, 6:13, 6:08, 6:06, 6:07, 5:23, 5:26, 5:23, 5:23, 6:23, 6:29 (6:09/mile average for 18 miles)

Jake Krolick, November, 2018

If there’s a will, there’s a way. This was Jake’s mantra these past few weeks as he has jumped into our marathon specific phase of training, which started right during the CHAMPIONSHIP portion of his college cross country team’s season!

But, he’s handled it brilliantly…putting in the miles, getting in the quality work, and still doing a great job at coaching his team (15th at the NCAA Championships!)!!!

This session is one that I use early in the marathon training cycle and use it in a variety of ways…for some it’s 22 miles w/ 16-20 at marathon effort…for some it’s 18 miles w/ the last 3 miles at marathon effort…and for Jake, who hasn’t done a lot of really long marathon specific sessions in his career it was an intro into this type of work…we basically did a 12 mile light progression into a 4-mile tempo run and then 2 miles cool down.

All in all, this was a great session! He’s gotten pretty good at clipping off the 5:15-5:25/miles and I think that rhythm and efficiency in that pace range is going to be huge for him over the marathon distance!


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