SPRING HALF MARATHON TRAINING: WEEK 3 (APRIL 1-7) Track Workout: You are running repetitions of 400m at 5k pace. These should feel quick, but not individually challenging, the challenge will come from the cumulative effort of each additional 400m. You’re goal should be to run even splits. Reference specific workout pace chart for splits HERE. Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, this is a cutback week. Total volume on the day will be 7-9 miles. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 8-10x400m, @5k 2:00 rest 1-2 mi Cooldown
4 miles Easy
5 mi @MP
3 miles Easy Strength Train
4 miles Easy + 5 x :05 sprints Strength Train
3 mi Run 2, Walk 1
Rest or Strength
1-2 mi Warmup 10-12x400m, @5k 1:30 rest 1-2 mi Cooldown
1-2 mi Warmup 10-15x400m, @5k 1:00 rest 1-2 mi Cooldown
3 mi Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
6 miles Long Run
Rest or Lakefront 10 Miler
Rest
6 miles Long Run
Rest or Lakefront 10 Miler
Rest
8 miles Long Run
Rest or Lakefront 10 Miler
3mi @E or Rest
8 miles Long Run w/ 3mi @ MP
Rest or Lakefront 10 Miler
Strength Train 3 miles Easy Strength Train
5 miles Easy Strength Train
5 miles Easy Strength Train
3 mi Run 2, Walk 1 + Strength
Rest
5 mi Run 4, Walk 1
Rest or Lakefront 10