WINTER HALF MARATHON TRAINING: WEEK 10 (JAN 6 TO JAN 12)
Track Workout: 1000m repeats with short 1:00 rest. Be sure to start conservatively. The rest is too short for you to recover from an aggressive start. Long reps, short rest, moderate pace. Focus on even pacing, you’re free to push on the last rep. Reference specific workout pace chart for splits HERE. Tempo Workout: 4 & 6 mile tempos for Intermediate and Advanced. Reference specific workout pace chart for splits HERE. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
4mi @Run 3, Walk 1
Rest or Strength
4mi @Run 3, Walk 1
4mi @Run 2, Walk 1 + Strength
Rest
13mi @Run 4, Walk 1
Rest
NOVICE I
4mi @E
Rest or Strength
4mi @E
4mi @E + Strength
Rest
13mi @LR
Rest
4mi @E + Strength
Rest
13mi @LR
Rest
NOVICE II
4mi @E
Rest or Strength
1mi warm up 5x 1000m, @10k Rest: 1:00 1mi cool down
INTERMEDIATE
1-2m warm up 4mi @Tempo 1-2mi cool down
5mi @E + Strength
1-2mi warm up 4-5x 1000m, @10k Rest: 1:00 1-2mi cool down
4mi @E + Strength
Rest
15mi @LR
Rest
ADVANCED
2mi warm up 6mi @Tempo 1-2mi cool down
7mi @E+ 2x :13 sprints+ + Strength
2mi warm up 5x 1000m, @10k Rest: 1:00 2mi cool down
7mi @E + Strength
6mi @E
16mi @LR
Rest