SPRING HALF MARATHON TRAINING: WEEK 2 (MAR 17- MAR 23)
Track Workout: This workout is 400's at 1mi race pace. These are high intensity intervals. Your mile pace should be fast but not all-out. You’ll start to feel some serious burning in your lungs and legs as you reach the final 25% of the workout. Tempo Workout: Your tempo pace should be the pace you can hold for a 1 hour race. Your pace should be comfortably fast. Finish knowing you could have run at least 1 more mile at that pace. MONDAY
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3mi Run 2, Walk 1
Rest or Strength
3mi Run 2, Walk 1
3mi Run 2, Walk 1 +Strength
Rest
6-7mi Run 4, Walk 1
Rest
3mi @E
Rest or Strength
3mi @E
3mi @E+ Strength
Rest
7mi @LR
Rest
Rest or Strength
1mi w/u 6x 400m, @1mi Rest: 2:45 1mi c/d
3mi @E+ Strength
Rest
7mi @LR
Rest
3mi @E+ Strength
1-2mi w/u 6-8x 400m, @1mi Rest: 2:30 1-2mi c/d
3mi @E+ Strength
Rest
10mi @LR
Rest
5mi @E+ 6x:03 Sprints+ Strength
2mi w/u 8-10x 400m, @1mi Rest: 2:15 2mi c/d
4mi @E+ Strength
3mi @E
11mi @LR
Rest
3mi @E
1-2mi w/u 2mi @TP 1-2mi c/u
2mi w/u 3mi @TP 2mi c/d