SPRING HALF MARATHON TRAINING: WEEK 2 (MARCH 25-31)
Track Workout: These are fast 400m’s at Mile pace. These are not all out efforts, but should still feel fast and hard. The rest is 2-3:00 long. You should come into each rep feeling close to fully recovered. You can view your paces here. Tempo Workout: Intermediate runners are running 2 miles at tempo pace, advance runners are running two reps of 2 miles. You can check your pace here.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy +Strength
Rest
7 miles Long Run
Rest
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6 x 400m @ 1mi pace 3:00 Rest 1-2 mi Cooldown
3 miles Easy +Strength
Rest
7 miles Long Run
Rest
1-2 mi Warmup 6-8 x 400m @ 1mi pace 3:00 Rest 1-2 mi Cooldown
3 miles Easy +Strength
Rest
10 miles Long Run
Rest
1-2 mi Warmup 8 x 400m @ 1mi pace 2:00 Rest 1-2 mi Cooldown
4 miles Easy +Strength
3 miles Easy or Rest
11 miles Long Run
Rest
3 miles Run 2, Walk 1
3 miles Run 2, Walk 1
Rest
6-7 miles Run 4, Walk 1
Rest
2mi @Tempo
3 miles Easy Strength Train
ADVANCED
2x2mi @Tempo, 5mi @E+ 6x:03 w/3:00 rest Sprints+ Strength
RUN/WALK
3 miles Run 2, Walk 1
Rest or Strength Train