SPRING HALF MARATHON TRAINING: WEEK 7 (APRIL 29-MAY 5) Track Workout: These reps should feel smooth and under control. We are now starting to lock into more “half marathon specific” work. You can figure out your target pace with the workout pace chart HERE. Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. 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
5 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 5x1000m, @Tempo 2:00 rest 1-2 mi Cooldown
3 mi @Tempo + 4 x 200m @ 5k
4 miles Tempo + 1mi @ 10k
4 miles Run 3, Walk 1
4 miles Easy Strength Train
7 miles Easy + 3 x :11 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 5x1000m, @Tempo 2:00 rest 1-2 mi Cooldown
1-2 mi Warmup 5x1000m, @10k 1:30 rest 1-2 mi Cooldown
4 miles Run 4, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
10 miles Long Run
Rest
Rest
10 miles Long Run
Rest
Rest
13 miles Long Run
Rest
5 miles Easy or Rest
15 miles Long Run
Rest
Rest
10 miles Run 4, Walk 1
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