SPRING HALF MARATHON TRAINING: WEEK 4 (APRIL 8-14)
Track Workout: You are running repetitions of 600m at 5k pace. This is a quick pace, but the long rest should should make this workout manageable. Focus on keeping your paces even, with an optional fast final rep. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 miles at tempo, advanced will rest 2:00-3:00 before running an additional mile at 10k pace. Run a normal W/U, advanced may want to shorten the C/D. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
4 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 4 x 600m @ 5k pace 3:00 rest 1-2 mi Cooldown
3mi @Tempo
3 miles Easy Strength Train
6 miles Easy 3 mi @Tempo + 5 x :05 sprints + 1mi @ 10k Strength Train
3 miles Run 2, Walk 1
Rest or Strength Train
1-2 mi Warmup 5 x 600m @ 5k pace 3:00 rest 1-2 mi Cooldown 1-2 mi Warmup 5 x 600m @ 5k pace 2:00 rest 1-2 mi Cooldown
4 miles Run 2, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
8 miles Long Run
Rest
Rest
8 miles Long Run
Rest
Rest
12 miles Long Run
Rest
4 miles Easy or Rest
13 miles Long Run
Rest
Rest
8 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
3 miles Easy Strength Train
5 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train