Lake Placid Marathon

TUESDAY · APR 28 · WEEK 4 OF 9

Today's Session

5×800
@ 2:55–3:00

Cunningham benchmark workout. 5 reps at 2:55–3:00 with 1-minute walk recovery between. 6.5 mi total with warmup and cooldown. First sharpening session post-recovery — control over speed.

Interval Splits · 800m

2:55 – 3:00

6.5

Miles

~52

Min

Reps

Block Mileage

0 / 380.6 mi

The Full Block

7 weeks. Click any day for the breakdown. Click ✕ to log it complete.

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Total

Mileage Curve

Recovery → build → sustained peak → race-week taper.

Key Workout Hill / Trail

The Course

Lake Placid 26.2 — pulled from your 2025 GPX. Prescribed pace per mile based on grade.

Distance

26.43 mi

Total Ascent

698 ft

Total Descent

713 ft

Net

−15 ft

Course Read Two-loop course. Net flat — but rolling, not gentle. The mile-3 descent (−123 ft) is a free-speed trap; mile 13 climbs +79 ft; mile 17 gives back −76 ft; miles 24–25 close with +95 ft over two miles exactly when your legs are gone. Plan for it.

Elevation Profile · Prescribed Pace

1663 – 1918 ft

Past Performance

Six Lake Placid finishes. The pattern, the ceiling, and the plan to break it.

Your Pattern

Best Lake Placid: 3:09:59 (2023). Marathon PR: 3:08:12 on the flat Cheap Marathon course. Sub-3 needs 6:51/mi — that's 23 sec/mi faster than your best LP. The 2025 splits show your historical fade: ~7:00 first 13 mi, drift to 7:30s, then collapse to 9–10 min/mi after mile 19.

Plan for June 14

1
Don't bomb the mile-3 descent. 6:35 is your prescribed split — not 6:15. Save the legs.
2
Lock 6:50–6:55 through mile 12. Bank nothing. Fade-prevention is built in the early miles.
3
Climb mile 13 honest at 7:09. Lose ~18 sec, get it back on the mile-17 descent.
4
Survive miles 24–25 at 7:00. Historical bonk zone. Caffeine gel mile 22, dig at mile 24, flat closer.

Race-Day Pacing

Heat-adjusted target & 5K split sheet for your wrist.

6:51/mi

Adjusted Pace

2:59:30

Projected Finish

Race-day Temperature 55°F

40°55°70°85°

Heat Penalty +0 sec/mi

Time Lost vs Ideal +0:00

● Plan A — Cool & Dialed. Send 6:51 splits, no compromise.

Workout Codex

Decoder for what's on the calendar.

800

800m Reps

5–10× @ 2:55–3:00 · 1min walk

VO₂max sharpener. Even pacing across reps matters more than fastest single rep. Build 5× → 10× across the block.

1K Reps

7× @ 3:42–3:45 · 1min walk

Slightly longer than 800s — same pace family but harder to hold form. The W7 session is your sharpening peak.

Long Run

15–20mi · w/ quality

Pure endurance early; later weeks add MP miles or cutdowns (4/3/2 @ 6:45→6:35) to teach pace under fatigue.

Hill Session

G St · 0.25mi up · ~100ft

6–10× repeats with 1.5mi warmup/cooldown. Strength + cadence work. Jog the down recovery — don't bomb it.

Marathon Pace

~6:51/mi · controlled

Should feel "comfortably committed." If MP feels hard mid-block, dial volume not pace. Race rehearsal at lockstep.

Easy

Conversational · 7:45–8:30

The unsung hero. Fitness is built in recovery. If you can't talk in a sentence, you're running too hard.