SPRING HALF MARATHON TRAINING: WEEK 9 (MAY 5- MAY 11)
Track Workout: The length of the rep is long enough that you will start to feel some fatigue in the final lap of the rep. In order to properly recover between reps you will need to run a steady pace WITHIN each rep. If the workout is run well, you should feel fully recovered RIGHT as your rest interval ends. Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, so you can come into Wednesday’s workout fresh. 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
8mi Run 4, Walk 1
Rest
NOVICE I
5mi @E
Rest or Strength
5mi @E
5mi @E+ Strength
Rest
8mi @LR
Rest
NOVICE II
5mi @E
Rest or Strength
3x 1200m, @10k Rest: 3:00
5mi @E+ Strength
Rest
8mi @LR
Rest
INTERMEDIATE
5mi @E
5mi @E+ Strength
4x 1200m, @10k Rest: 2:00
5mi @E+ Strength
Rest
12mi @LR
Rest
ADVANCED
5mi @MP
6mi @E+ 2x:13 Sprints+ Strength
5x 1200m, @10k Rest: 2:00
7mi @E+ Strength
6mi @E or Rest
12mi @LR, w/3mi @MP
Rest