SPRING HALF MARATHON TRAINING: WEEK 8 (MAY 6-12)
Track Workout: 1200m repeats at Tempo. Novice runners should take longer rest. Advanced runners should focus on keeping the rest short. Start conservatively and settle into your tempo pace as the workout progresses. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 5 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
5 miles Easy
Rest or Strength Train
5 miles Easy
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 4-5 x 1200m @ Tempo 2:00 rest 1-2 mi Cooldown
3 mi @Tempo + 4 x 200m @ 5k
5 mi @Tempo + 1mi @ 10k
5 miles Run 4, Walk 1
5 miles Easy Strength Train
7 miles Easy + 3 x :11 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 5 x 1200m @ Tempo 2:00 rest 1-2 mi Cooldown 1-2 mi Warmup 5-6 x 1200m @ Tempo 1:30 rest 1-2 mi Cooldown
5 miles Run 4, Walk 1
THURSDAY 5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
11 miles Long Run
Rest
Rest
11 miles Long Run
Rest
Rest
14 miles Long Run
Rest
5 miles Easy or Rest
16 miles Long Run
Rest
Rest
11 miles Run 4, Walk 1
Rest
Strength Train 5 miles Easy Strength Train
5 miles Easy Strength Train
7 miles Easy Strength Train
5 miles Run 2, Walk 1 Strength Train