WINTER HALF MARATHON TRAINING: WEEK 2 (NOV 11 TO 17)
Track Workout: These are fast 400m’s at Mile pace, with generous rest. If you’re running a Turkey Trot this week, run the lower range of reps. Those not racing a turkey trot should target the higher rep range. View the pace chart HERE. Tempo Workout: Run a 2-3 mile tempo based on your training level. These should be comfortably fast. Be sure to complete a full warm up and cool down jog. You can view your pace HERE. 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
6-7mi @Run 4, Walk 1
Rest
NOVICE I
3mi @E
Rest or Strength
3mi @E
3mi @E + Strength
Rest
7mi @LR
Rest
3mi @E + Strength
Rest
7mi @LR
Rest
NOVICE II
3mi @E
Rest or Strength
1mi warm up 6x 400m @ 1mi Rest: 2:15-2:45 1mi cool down
INTERMEDIATE
1-2mi warm up 2mi @Tempo 1-2mi cool down
3mi @E + Strength
1-2mi warm up 6-8x 400m @ 1mi Rest: 2:15- 2:45 1-2mi cool down
3mi @E + Strength
Rest
10mi @LR
Rest
ADVANCED
1-2mi warm up 3mi @Tempo 1-2mi cool down
5mi @E+ 6x :03 sprints + Strength
2mi warm up 8x 400m @ 1mi Rest: 2:15-2:45 2mi cool down
5mi @E + Strength
3mi @E
11mi @LR
Rest