SPRING HALF MARATHON TRAINING: WEEK 9 (MAY 13-19)
Track Workout: This should be a relatively easy ladder workout. Start at 10k pace. As the reps get shorter, the rest stays the same, which means you should be able to run faster with each rep. 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
MONDAY
TUESDAY
WEDNESDAY
5 miles Easy
Rest or Strength Train
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2:00 rest 1-2 mi Cooldown
5 miles Easy
5 miles Easy
5 mi @MP
5 miles Easy Strength Train
6 miles Easy + 2 x :13 sprints Strength Train
RUN/WALK
5 miles Run 4, Walk 1
Rest or Strength Train
1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2:00 rest 1-2 mi Cooldown 1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2:00 rest 1-2 mi Cooldown
5 miles Run 4, Walk 1
THURSDAY 5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
9 miles Long Run
Rest or Spring Trail Chase
Rest
9 miles Long Run
Rest or Spring Trail Chase
Rest
12 miles Long Run
Rest or Spring Trail Chase
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
12 miles 5 miles Easy or Rest or Spring Long Run w/3mi @ Rest Trail Chase MP
Rest
9 miles Run 4, Walk 1
Rest or Spring Trail Chase