WINTER HALF MARATHON TRAINING: WEEK 5 (DEC 2 TO DEC 8)
Track Workout: 1 mile at 10k pace, which should be a comfortably fast at your tempo pace. You should be fully recovered by the 400's. The 400's should be even splits at 5k pace. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempo for Intermediate. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
RUN/WALK
NOVICE I
NOVICE II
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
4mi @Run 2, Walk 1
Rest or Strength
4mi @Run 2, Walk 1
4mi @Run 2, Walk 1 + Strength
Rest
9mi @Run 4, Walk 1
Rest
4mi @E
Rest or Strength
4mi @E
4mi @E + Strength
Rest
9mi @LR
Rest
Rest or Strength
1mi warm up 1600m @Tempo+ 4-6x 400m, @5k Rest: 1:30-1:45 1mi cool down
4mi @E + Strength
Rest
9mi @LR
Rest
4mi @E + Strength
1-2mi warm up 1600m @Tempo+ 6x 400m, @5k Rest: 1:30-1:45 1-2mi cool down
4mi @E + Strength
Rest
13mi @LR
Rest
6mi @E+ 4x :07 sprints+ + Strength
2mi warm up 1600m @Tempo+ 8x 400m, @5k Rest: 1:30-1:45 2mi cool down
6mi @E + Strength
4mi @E
14mi @LR
Rest
4mi @E
INTERMEDIATE 1-2mi warm up
3mi @Tempo 1-2mi cool down
ADVANCED
2mi warm up 4mi @Tempo +1mi @10k, w/3:00r 1-2mi cool down