SPRING HALF MARATHON TRAINING: WEEK 11 (MAY 27-JUNE 2)
Track Workout: At this point you should be well adjusted to handle a controlled pace with short rest. Execution of this workout means your are ready to race a good half marathon. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempos for Advanced. Reference specific workout pace chart for splits HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest
6 miles Long Run
Rest
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 3x(1200m, 400m @HM & 10k) 1:00 rest 1-2 mi Cooldown
3 miles Easy
Rest
6 miles Long Run
Rest
1-2 mi Warmup 3x(1200m, 400m @HM & 10k) 1:00 rest 1-2 mi Cooldown
3 miles Easy
Rest
8 miles Long Run
Rest
1-2 mi Warmup 5 miles Easy 3-4x(1200m, 400m @HM + 2 x :10 sprints 3 mi @Tempo & 10k) 1:00 rest Strength Train 1-2 mi Cooldown
6 miles Easy
4 miles Easy or Rest
10 miles Long Run
Rest
3 miles Run 2, Walk 1
Rest
6 miles Run 4, Walk 1
Rest
7 miles Easy
3 miles Run 4, Walk 1
4 miles Easy Strength Train
Rest or Strength Train
3 miles Run 4, Walk 1