WINTER HALF MARATHON TRAINING: WEEK 1 (NOV 4 TO 10) Track Workout: You are running repetitions of 200m at Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. View the pace chart HERE. Tempo Workout: After a warm up jog, complete a 2-3 mile tempo. Use the pace chart as a guide, but focus primarily on the feeling of “comfortably fast.” 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
3mi @E
Rest or Strength
3mi @E
3mi @E + Strength
Rest
5mi @LR
Rest
3mi @E + Strength
Rest
5-6mi @LR
Rest
NOVICE II
3mi @E
Rest or Strength
1mi warm up 8x 200m, @1mi Rest: 200m jog 1mi cool down
INTERMEDIATE
1-2mi warm up 2mi @Tempo 1-2mi cool down
3mi @E + Strength
1-2mi warm up 8-10x 200m, @1mi Rest: 200m jog 1-2mi cool down
3mi @E + Strength
Rest
8=9mi @LR
Rest
ADVANCED
2mi warm up 3mi @Tempo 1-2mi cool down
5mi @E+ 6x:03 sprints+ Strength
2mi warm up 10-12x 200m, @1mi Rest: 200m jog 2mi cool down
4mi @E + Strength
3mi @E
10mi @LR
Rest