SPRING HALF MARATHON TRAINING: WEEK 3 (MAR 24-MAR 30)
Track Workout: This will be a very high intensity 800m, just shy of an all out- effort. Afterwards, you’ll jog for 1mi. The 200's should feel relatively light, focus on good leg turnover and staying efficient. 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. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3mi Run 2, Walk 1
Rest or Strength
3mi Run 2, Walk 1
3mi Run 2, Walk 1 +Strength
Rest
5mi 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
800m, @1mi + 4-6x 200m, @1mi Rest: set- 1mi @E; rep 1:00
3mi @E+ Strength
Rest
6mi @LR
Rest
INTERMEDIATE
4mi @E
3mi @E+ Strength
800m, @1mi + 6-8x 200m, @1mi Rest: set- 1mi @E; rep 1:00
5mi @E+ Strength
Rest
8mi @LR
Rest
ADVANCED
5mi @MP
4mi @E+ 5x:05 Sprints+ Strength
800m, @1mi + 8x 200m, @1mi Rest: set- 1mi @E; rep 1:00
5mi @E+ Strength
3mi @E or Rest
8mi @LR, w/3mi @MP
Rest