SPRING HALF MARATHON TRAINING: WEEK 6 (APRIL 22-28)
Track Workout: The 800's should feel smooth and relaxed compared to last week. Your rest will be short for the 800's. You will then flip a switch during the 600's picking up the pace and earning more rest. 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
4 miles Easy
Rest or Strength Train
4 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 4x800m, @10k+ 2x600m, @5k 1:30 & 2:30 rest 1-2 mi Cooldown
4 miles Easy
5 miles MP
4 miles Run 3, Walk 1
4 miles Easy Strength Train
5 miles Easy + 4 x :07 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 4x800m, @10k+ 2-4x600m, @5k 1:30 & 2:30 rest 1-2 mi Cooldown 1-2 mi Warmup 4x800m, @10k+ 4x600m, @5k 1:30 & 2:30 rest 1-2 mi Cooldown
4 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
7 miles Long Run
Rest
Rest
7 miles Long Run
Rest
Rest
11 miles Long Run
Rest
Strength Train 4 miles Easy Strength Train
4 miles Easy Strength Train
6 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train
11 miles 4mi @E or Rest Long Run w/3mi @ MP
Rest
7 miles Run 4, Walk 1
Rest
Rest