WINTER HALF MARATHON TRAINING: WEEK 11 (JAN 13 TO JAN 19)
Track Workout: You are running repetitions of 200m at 5k with very short rest. These should be quick, but easy enough to feel recovered going into each rep. You should run even or negative splits. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempo for Advanced. Reference specific workout pace chart for splits HERE. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
RUN/WALK
3mi @Run 3, Walk 1
Rest or Strength
3mi @Run 4, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
6mi @Run 4, Walk 1
Rest
NOVICE I
3mi @E
Rest or Strength
3mi @E
3mi @E + Strength
Rest
6mi @LR
Rest
3mi @E
Rest or Strength
1mi warm up 6-10x 200m @5k Rest: :45-1:00 1mi cool down
3mi @E + Strength
Rest
6mi @LR
Rest
7mi @E
4mi @E + Strength
1-2mi warm up 8-12x 200m @5k Rest: :45-1:00 1mi cool down
3mi @E + Strength
Rest
8mi @LR
Rest
2mi warm up 10-12x 200m @5k Rest: :45-1:00 1-2mi cool down
6mi @E + Strength
4mi @E
10mi @LR
Rest
NOVICE II
INTERMEDIATE
ADVANCED
2mi warm up 5mi @E+ 2x:10 sprints 3mi @Tempo + Strength 1-2mi cool down