SPRING HALF MARATHON TRAINING: WEEK 5 (APRIL 15-21)
Track Workout: You should start to feel significantly challenged due to the length of the rep. You should savor every second of rest you get. You should push the limit on these reps without crashing and burning. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempo for Intermediate. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
4 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 4 x 800m @ 5k 3:00 Rest 1-2 mi Cooldown
Strength Train
1-2 mi Warmup 4-6 x 800m @ 5k 3:00 Rest 1-2 mi Cooldown
6 miles Easy 4 miles + 4 x :07 sprints Tempo + 1mi @ 10k Strength Train
1-2 mi Warmup 6 x 800m @ 5k 3:00 Rest 1-2 mi Cooldown
3 miles Tempo
4 miles Run 3, Walk 1
4 miles Easy
Rest or Strength Train
4 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
9 miles Long Run
Rest
Rest
9 miles Long Run
Rest
Rest
13 miles Long Run
Rest
4 miles Easy or Rest
14 miles Long Run
Rest
Rest
9 miles Run 4, Walk 1
Rest
Strength Train
4 miles Easy
4 miles Easy Strength Train
6 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train