WINTER HALF MARATHON TRAINING: WEEK 4 (NOV 24 TO DEC 1 )
Track Workout: Run the track workout or race a Thursday Turkey Trot. You are running repetitions of 800m at 5k pace. The length of these reps will make this a challenging workout. Your effort should walk the edge of “under control” and “crash and burn.” Reference specific workout pace chart for splits HERE. Tempo Workout: 3 miles at tempo, advanced will rest 3:00 before running an additional mile at 10k pace. Run a normal W/U, advanced may want to shorten the C/D. View the pace chart HERE.
RUN/WALK
NOVICE I
NOVICE II
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3mi @Run 2, Walk 1
Rest or Strength
4mi @Run 2, Walk 1
Thanksgiving (rest)
3mi @Run 2, Walk 1 + Strength
8mi @Run 4, Walk 1
Rest
3mi @E
Rest or Strength
4mi @E
Thanksgiving (rest)
Rest
8mi @LR
Rest
Rest or Strength
1mi warm up *4x 800m @5k Rest: 3:00 1mi cool down
Turkey Trot or Rest
4mi @E
8mi @LR
Rest
3mi @E + Strength
1-2mi warm up *5-6x 800m @5k Rest: 3:00 1-2mi cool down
Turkey Trot or Rest
3mi @E
12mi @LR
Rest
6mi @E+ 5x: 05 sprints+ + Strength
2mi warm up *6x 800m @5k Rest: 3:00 2mi cool down
Turkey Trot or Rest
4mi @E
13mi @LR
Rest
3mi @E
INTERMEDIATE 1-2mi warm up
3mi @Tempo 1-2mi cool down
ADVANCED
2mi warm up 3mi @Tempo+ 1mi @10k, w/3:00r 1-2mi cool down