SPRING HALF MARATHON TRAINING: WEEK 10 (MAY 12-18)
Track Workout: Start the workout at your tempo or half marathon pace. Dial into that pace for 2 miles. Then run a few 1000's at your 10k pace to help maintain leg speed. This should be one of our easier track workouts. Tempo Workout: 4 & 6 mile tempos for Intermediate and Advanced. This will potentially be your hardest tempo run of the season. Be sure to bring your A-game. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
4mi Run 4, Walk 1
Rest or Strength
4mi Run 4, Walk 1
4mi Run 2, Walk 1 +Strength
Rest
12-13mi Run 4, Walk 1
Rest
NOVICE I
4mi @E
Rest or Strength
4mi @E
4mi @E+ Strength
Rest
12-13mi @LR
Rest
NOVICE II
4mi @E
Rest or Strength
2mi @TP + 2x 1000m @10k Rest: set- 2:00, rep 1:00
4mi @E+ Strength
Rest
13mi @LR
Rest
INTERMEDIATE
4mi @TP
5mi @E+ Strength
2mi @TP + 3x 1000m @10k Rest: set- 2:00, rep 1:00
4mi @E+ Strength
Rest
15mi @LR
Rest
ADVANCED
6mi @TP
7mi @E+ 2x:13 Sprints+ Strength
2mi @TP+ 3x 1000m @10k+ 1mi @TP Rest: set- 2:00, rep 1:00
7mi @E+ Strength
6mi @E
16mi @LR
Rest