SPRING HALF MARATHON TRAINING: WEEK 11 (MAY 19- MAY 25)
Track Workout: Lock in to your tempo pace. Be sure to keep your pace even, both between reps and within reps. Rest is short, but should be more then enough time if you are properly sticking to pace.
Tempo Workout: 3 mile tempos for Advanced. Keep your effort under control to respect the taper. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3mi Run 4, Walk 1
Rest or Strength
3mi Run 4, Walk 1
3mi Run 2, Walk 1 +Strength
Rest
6mi Run 4, Walk 1
Rest
NOVICE I
3mi @E
Rest or Strength
3mi @E
3mi @E+ Strength
Rest
6mi @LR
Rest
NOVICE II
3mi @E
Rest or Strength
3x 1600m, @TP Rest: 2:00
3mi @E+ Strength
Rest
6mi @LR
Rest
INTERMEDIATE
7mi @E
4mi @E+ Strength
3-4x 1600m, @TP Rest: 2:00
3mi @E+ Strength
Rest
8mi @LR
Rest
ADVANCED
3mi @TP
5mi @E+ 2x:10 Sprints+ Strength
4x 1600m, @TP Rest: 2:00
6mi @E+ Strength
4mi @E
10mi @LR
Rest