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 4/23/2018 - 4/29/2018

Thursday, April 26, 2018
Run - Easy Run
10 mi

Run - Easy Run - + drills/strides/plyos
4 mi
Wednesday, April 25, 2018
Run - Easy Run
6 mi

Run - Easy Run
6 mi
Tuesday, April 24, 2018
Run - Easy Run
4.02 mi ~ 27:47 View Run

Run - VO2 Max - 16 x 400
Sedona (evening session). 16 x 400 in sets of 4. 200 jog between repeats. 400 jog between sets. 64/64/64/62/64/64/64/60/64/64/64/58/64/64/64/56.
12.3 mi ~ 1:34:04 View Run
Monday, April 23, 2018
Run - Easy Run
10.01 mi ~ 1:11:15 View Run

Run - Easy Run - + drills/strides/plyos
4.05 mi ~ 28:10 View Run

Week of 4/16/2018 - 4/22/2018

Sunday, April 22, 2018
Run - Easy Run
10 mi ~ 1:17:10 View Run

Run
3.81 mi ~ 28:43 View Run

Run - Easy Run
0.2 mi ~ 1:37 View Run
Saturday, April 21, 2018
Run - Long Run - Cutdown Long Run
8 miles straight into 10 mile cutdown. 2mile cool-down for 20 on the day. Cutdown=6:00/6:00/5:50/5:50/5:40/5:30/5:20/5:10/5:00/4:50.
20.01 mi ~ 2:07:30 View Run
Friday, April 20, 2018
Run - Easy Run
10 mi ~ 1:10:59 View Run

Run - Easy Run - + drills/strides/plyos
4.04 mi ~ 28:58 View Run
Thursday, April 19, 2018
Run - Easy Run
10.59 mi ~ 1:17:16 View Run

Run - Easy Run
4.01 mi ~ 28:56 View Run
Wednesday, April 18, 2018
Run - VO2 Max - Mile + 800/300 x 3 + 3 x 200
Sedona. Mile Tempo (4:50). 3-5 min rest. 800/300 x 3 = 2:08/45 2:04/45 2:00/45. Finish with 3 x 200 in 30/28/ALL-OUT. Rest= 1min between 800 and 300. 5min between sets.
11.09 mi ~ 1:30:57 View Run

Run - Easy Run
4 mi
Tuesday, April 17, 2018
Run - Easy Run
8.01 mi ~ 58:06 View Run

Run - Easy Run - + drills/strides/plyos
4.03 mi ~ 27:50 View Run
Monday, April 16, 2018
Run - Easy Run
4.01 mi ~ 30:13 View Run