WINTER HALF MARATHON TRAINING: WEEK 6 (DEC 9 TO DEC 15)
Track Workout: 1000m repeats from 10k. Rest is short for these intervals and the same across training levels. You should feel comfortably fast, and finish the workout knowing you could have run one more rep. 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
4mi @Run 2, Walk 1
Rest or Strength
4mi @Run 3, Walk 1
4mi @Run 2, Walk 1 + Strength
Rest
7mi @Run 4, Walk 1
Rest
NOVICE
4mi @E
Rest or Strength
4mi @E
4mi @E + Strength
Rest
7mi @LR
Rest
4mi @E
Rest or Strength
1mi warm up 4-5x1000m, @10k Rest: 1:30 1mi cool down
4mi @E + Strength
Rest
7mi @LR
Rest
INTERMEDIATE
4mi @E
4mi @E + Strength
1-2mi warm up 5-6x1000m, @10k Rest: 1:30 1-2mi cool down
4mi @E + Strength
Rest
11 mi @ LR
Rest
ADVANCED
2mi warm up 5mi @MP 1-2mi cool down
5mi @E+ 4x:07 sprints+ + Strength
2mi warm up 6x1000m, @10k Rest: 1:30 2mi cool down
6mi @E + Strength
4mi @E or rest
11 @LR w/3mi @MP
Rest
NOVICE II