WINTER HALF MARATHON TRAINING: WEEK 7 (DEC 16 TO DEC 22) Track Workout: You will run 10k paced 800m with decreasing rest after each rep. Each rep should feel comfortably fast, but will feel challenging as you lose :15 rest after each rep. You can view the pace chart HERE. Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. 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
10mi @Run 4, Walk 1
Rest
NOVICE
4mi @E
Rest or Strength
4mi @E
4mi @E + Strength
Rest
10mi @LR
Rest
4mi @E + Strength
Rest
10mi @LR
Rest
NOVICE II
4mi @E
Rest or Strength
1mi warm up 6x 800m, @10k Rest: 2:30r -:15 per rep 1mi cool down
INTERMEDIATE
1-2mi warm up 3mi @Tempo+ 4x200m @5k 1-2mi cool down
4mi @E + Strength
1-2mi warm up 6-8x 800m, @10k, Rest: 2:30r -:15 per rep 1-2mi cool down
4mi @E + Strength
Rest
13mi @LR
Rest
2mi warm up 8x 800m, @10k, Rest: 2:15r -:15 per rep 2mi cool down
6mi @E + Strength
5mi @E
15mi @LR
Rest
ADVANCED
2mi warm up 4mi @Tempo+ 1mi 7mi @E+ 3x :11 sprints+ @10k, w/3:00r + Strength 1-2mi cool down