SPRING HALF MARATHON TRAINING: WEEK 3 (MARCH 28-APRIL 3)
Speed Workout: This week we take it up to 600m repeats running between 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after
each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart
HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile interval. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. For your specific tempo pace you can reference the pace chart
MON
TUE
WED
THU
3 mi
@ Easy Pace
Rest
NOVICE
3 mi
or
@ Easy Pace
Strength Training
HERE.
FRI
SAT
SUN
3 mi
@ Easy Pace
6 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
5-6 x 600m @ 5k-1 mi Pace 3 min Rest
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
3 x 1 mi
ADVANCED
@ Tempo 1-2 min rest
5 mi
1-2 mi Warm Up
Strength
5-6 x 600m @ 5k-1 mi Pace 3 min Rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
4 mi 7 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
3 mi
3 mi
or
3 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
6 mi Run 4, Walk 1
Rest