SPRING HALF MARATHON TRAINING: WEEK 7 (APRI 21-APR 27)
Track Workout: We are shortening the interval, slowing down the pace, and cutting the rest. The focus for these 400's is to run a quick pace, without building up fatigue in your legs. 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
RUN/WALK
4mi Run 3, Walk 1
Rest or Strength
4mi Run 4, Walk 1
4mi Run 2, Walk 1 +Strength
Rest
10mi Run 4, walk 1
Rest
NOVICE I
4mi @E
Rest or Strength
4mi @E
4mi @E+ Strength
Rest
10mi @LR
Rest
NOVICE II
4mi @E
Rest or Strength
12x 400m, @10k Rest: 1:00
4mi @E+ Strength
Rest
10mi @LR
Rest
INTERMEDIATE
3mi @TP+ 4x200m, @5k
4mi @E+ Strength
15x 400m, @10k Rest: 1:00
4mi @E+ Strength
Rest
13mi @LR
Rest
ADVANCED
4mi @TP+ 1mi @10k Rest: 2:00
7mi @E+ 3x:11 Sprints+ Strength
16-18x 400m, @10k Rest: :45
6mi @E+ Strength
5mi @E
15mi @LR
Rest