WINTER HALF MARATHON TRAINING: WEEK 9 (DEC 30 TO JAN 5) Track Workout: We will be tunning a 3,000m time trial to test our fitness before our target half marathon. You can view a projected pace chart 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.
RUN/WALK
NOVICE I
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
5mi @Run 3, Walk 1
4mi @Run 2, Walk 1
New Year’s Day (rest)
5mi @Run 2, Walk 1 + Strength
Rest
9mi @Run 4, Walk 1
Rest
5mi @E
5mi @E
New Year’s Day (rest)
5mi @E + Strength
Rest
9mi @LR
Rest
5mi @E
Rest or Strength
New Year’s Day (rest)
1mi warm up 3,000m Time Trial 1mi cool down
Rest
9mi @LR
Rest
5mi @E
5mi @E + Strength
New Year’s Day (rest)
1-2mi warm up 3,000m Time Trial 1-2mi cool down
Rest
12mi @LR
Rest
2mi warm up 5mi @MP 1-2mi cool down
6mi @E+ 2x:13 sprints + Strength
New Year’s Day 5mi @E
2mi warm up 3,000m Time Trial 1-2mi cool down
6mi @E or rest
12mi @LR w/3mi @MP
Rest