WINTER HALF MARATHON TRAINING: WEEK 8 (DEC 23 TO DEC 29) Track Workout: This workout will be a Fartlek tempo workout. You can complete this workout on the track or a quiet road. You should feel good after this workout. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 5 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
RUN/WALK
NOVICE I
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
5mi @Run 2, Walk 1
4mi @Run 2, Walk 1
Christmas (rest)
5mi @Run 2, Walk 1 + Strength
Rest
11mi @Run 4, Walk 1
Rest
5mi @E
5mi @E
Christmas (rest)
5mi @E + Strength
Rest
11mi @LR
Rest
5mi @E
1mi warm up 4x 5:00 @ Tempo, w/2:00 jog rest 1mi cool down
Christmas (rest)
5mi @E + Strength
Rest
11mi @LR
Rest
5mi @E+ Strength
Christmas (rest)
1-2mi warm up 4-5x 5:00 @ T Rest: 2:00 jog 1-2mi cool down
5mi @E
14mi @LR
Rest
Christmas (rest)
2mi warm up 5x 5:00 @ T Rest: 2:00 jog 2mi cool down
7mi @E
16mi @LR
Rest
1-2mi warm up 3mi @Tempo+ 4x200m @5k 1-2mi cool down
2mi cool down 5mi @Tempo+ 1mi @10k, w/3:00r 1-2mi cool down
7mi @E + 3x :11 sprints+ strength