SPRING HALF MARATHON TRAINING: WEEK 8 (APR 28-MAY 4)
Track Workout: These 800's should feel smooth. Focus on keeping your splits even both within the rep and between reps. We want to avoid significant fatigue build up heading into each rep. Tempo Workout: 3 mile tempo for Intermediate, with some quick 200's afterwards to maintain leg speed. Advance has one of the hardest tempo workouts of the season, bring your A-game for this session. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
5mi Run 4, Walk 1
Rest or Strength
5mi Run 4, Walk 1
5mi Run 2, Walk 1 +Strength
Rest
11mi Run 4, Walk 1
Rest
NOVICE I
5mi @E
Rest or Strength
5mi @E
5mi @E+ Strength
Rest
11mi @LR
Rest
NOVICE II
5mi @E
Rest or Strength
5-6x 800m, @10k Rest: 2:00
5mi @E+ Strength
Rest
11mi @LR
Rest
INTERMEDIATE
3mi @TP+ 4x200m, @5k
5mi @E+ Strength
6-8x 800m, @10k Rest: 1:30
5mi @E+ Strength
Rest
14mi @LR
Rest
ADVANCED
5mi @TP+ 1mi @10k Rest: 2:00
7mi @E+ 3x:11 Sprints+ Strength
8x 800m, @10k Rest: 1:15
7mi @E+ Strength
7mi @E
16mi @LR
Rest