SPRING HALF MARATHON TRAINING: WEEK 4 (MAR 31- APR 6) Track Workout: The intensity of these 400's is lower then our previous 400's workout, but the rest is much shorter. Keep your effort under control, you shouldn’t start to fatigue until the final 25% of the workout. Tempo Workout: 3 miles at tempo, with advanced adding a 1mi at 10k pace afterwards. Keep the 3mi segment under control so you can feel well recovered heading into Tuesday. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3mi Run 2, Walk 1
Rest or Strength
4mi Run 2, Walk 1
4mi Run 2, Walk 1 +Strength
Rest
8mi Run 4, Walk 1
Rest
NOVICE I
3mi @E
Rest or Strength
4mi @E
4mi @E+ Strength
Rest
8mi @LR
Rest
NOVICE II
3mi @E
Rest or Strength
8x 400m, @5k Rest: 2:00
4mi @E+ Strength
Rest
8mi @LR
Rest
INTERMEDIATE
3mi @TP
3mi @E+ Strength
12x 400m, @5k Rest: 1:30
3mi @E+ Strength
Rest
12mi @LR
Rest
ADVANCED
3mi @TP+ 1mi @10k Rest: 2:00
6mi @E+ 5x:05 Sprints+ Strength
15x 400m, @5k Rest: 1:15
5mi @E+ Strength
4mi @E
13mi @LR
Rest