WINTER HALF MARATHON TRAINING: WEEK 3 (NOV 18 TO NOV 24) Track Workout: You are running repetitions of 600m at 5k pace. These should feel aerobically challenging, but not all out. You should be able to finish off the workout with a few 400's at mile pace. Reference specific workout pace chart for splits HERE. Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, this is a cutback week. Total volume on the day will be 7-9 miles. View the pace chart 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
5mi @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 4x 600m, @5k, +Optional 400m @1mi Rest: 2:00 per rep 3:00 per set 1mi cool down
3mi @E + Strength
Rest
6mi @LR
Rest
4mi @E
3mi @E + Strength
1-2mi warm up 4x 600m, @5k, +1-2x 400m @1mi Rest: 2:00 per rep, 3:00 per set 1-2mi cool down
3mi @E + Strength
Rest
8mi @LR
Rest
2mi warm up 2mi warm up 4mi @E+ 5x :05 sprints+ 4x 600m, @5k, +2x 400m @1mi 5mi @MP Rest: 2:00 per rep, 3:00 per set + Strength 1-2mi cool down 2mi cool down
5mi @E + Strength
3mi or rest
8mi @LR w/3mi @MP
Rest
NOVICE II
INTERMEDIATE
ADVANCED