Matt Llano

"What is any life without the pursuit of a dream?"

- Vanilla Sky

Personal Bests

  • 5,000m – 14:00.01 (2011)
  • 10,000m – 28:43.30 (2011)
  • Half Marathon – 1:01:47 (2014)
  • Marathon – 2:12:28 (2015)
Hoka One One Northern Arizona Elite

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Matt's Training Log

Week of 12/11/2017 - 12/17/2017

Friday, December 15, 2017
Run - Leg Speed - 20 x 200
Turf. 20 x 200 in 31 with 200 jog recovery.
11 mi

Run - Easy Run
4 mi
Thursday, December 14, 2017
Run - Easy Run
10 mi
Wednesday, December 13, 2017
Run - Easy Run
10 mi

Run - Easy Run
4 mi
Tuesday, December 12, 2017
Run - Steady State Run - 6mi SS + Fartlek
Buffalo Park. 6 miles at 5:20 pace. 3-5 min rest. 8 x 30 seconds fast, 30 seconds easy.
13 mi
Monday, December 11, 2017
Run - Easy Run
10 mi

Run - Easy Run - + drills/strides/plyos
4 mi

Week of 12/4/2017 - 12/10/2017

Sunday, December 10, 2017
Run - Easy Run
12 mi ~ 1:18:35 View Run

Run - Easy Run
4 mi
Saturday, December 9, 2017
Run - Long Run - Long Run with Surges
8 miles normal, next 8 miles= 2min surge at Half Marathon Effort at the beginning of each mile.
16.03 mi ~ 1:46:15 View Run
Friday, December 8, 2017
Run - Easy Run
8.03 mi ~ 1:00:02 View Run

Run - Easy Run - + drills/strides/plyos
EASY set of drills and strides. Just getting back into it.
4.41 mi ~ 30:03 View Run
Thursday, December 7, 2017
Run - Easy Run
9.98 mi ~ 1:12:36 View Run
Wednesday, December 6, 2017
Run - Fartlek - 6 miles of 2:2
Buffalo Park. 6 miles of 2 min hard, 2min easy.
12 mi ~ 1:23:32 View Run
Tuesday, December 5, 2017
Run - Easy Run
4.37 mi ~ 30:02 View Run

Run - Easy Run - + drills/strides/plyos
EASY set of drills and strides. Just getting back into it.
8.19 mi ~ 1:00:00 View Run
Monday, December 4, 2017
Run - Easy Run
11.03 mi ~ 1:18:17 View Run