SPRING HALF MARATHON TRAINING: WEEK 1 (MAR 10 - MAR 16) Track Workout: These 200's are at your 1 mile race pace. This should be a quick pace, without being an all sprint. You will have 1:00 rest between reps, and 800 jog rest after each set to get extra volume. Tempo Workout: Your tempo pace should be the pace you can hold for a 1 hour race. Your pace should be comfortably fast. Finish knowing you could have run at least 1 more mile at that pace. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3mi Run 2, Walk 1
Rest or Strength
3mi Run 2, Walk 1
3mi Run 2, Walk 1 +Strength
Rest
4-5mi Run 4, Walk 1
Rest
NOVICE I
3mi @E
Rest or Strength
3mi @E
3mi @E+ Strength
Rest
5-6mi @LR
Rest
Rest or Strength
1mi w/u jog 2-3x 4x 200m, @1mi Rest: rep-1:00; set- 800m @E 1mi c/d jog
3mi @E+ Strength
Rest
6mi @LR
Rest
3mi @E+ Strength
1-2mi w/u jog 3-4x 4x 200m, @1mi Rest: rep-1:00; set- 800m @E 1-2mi c/d jog
3mi @E+ Strength
Rest
8-9mi @LR
Rest
5mi @E+ 6x:03 Sprints+ Strength
2mi w/u jog 4x 4x 200m, @1mi Rest: rep-1:00; set- 800m @E 2mi c/d jog
4mi @E+ Strength
3mi @E
10mi @LR
Rest
NOVICE II
3mi @E
INTERMEDIATE
1-2mi w/u jog 2mi @TP 1-2mi c/d jog
ADVANCED
2mi w/u jog 3mi @TP 2mi c/d jog