SPRING HALF MARATHON TRAINING: WEEK 5 (APR 7- APR 13)
Track Workout: These are aerobically challenging 800's. Your beathing will be heavy throughout the rep. These are hard, but not all-out. Focus on even or negative splitting this workout. You will have long recovery after each reps to make sure you are well recovered. Tempo Workout: Intermediate runs 3 miles at tempo, Advanced runners have 4mi tempo then 1mi at 10k after a short rest. Keep the 10k segment under control as the volume on these workouts increases. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
4mi Run 2, Walk 1 +Strength
Rest
9mi Run 4, Walk 1
Rest
RUN/WALK
4mi Run 3, Walk 1
Rest or Strength
4mi Run 3, Walk 1
NOVICE I
4mi @E
Rest or Strength
4mi @E
4mi @E+ Strength
Rest
9mi @LR
Lakefront 10 Miler & 5k
NOVICE II
4mi @E
Rest or Strength
4-5x 800m, @5k Rest: 3:00
4mi @E+ Strength
Rest
9mi @LR
Lakefront 10 Miler & 5k
INTERMEDIATE
3mi @TP
4mi @E+ Strength
5-6x 800m, @5k Rest: 3:00
4mi @E+ Strength
Rest
13mi @LR
Lakefront 10 Miler & 5k
6x 800m, @5k Rest: 2:30
6mi @E+ Strength
4mi @E
14mi @LR
Lakefront 10 Miler & 5k
ADVANCED
4mi @TP+ 1mi @10k 6mi @E+ 4x:07 Sprints+ Rest: 2:00 Strength