WINTER HALF MARATHON TRAINING: WEEK 1 (NOV 13 TO 19) Track Workout: You are running repetitions of 200m at Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. View the pace chart HERE. Tempo Workout: 2 miles at tempo for intermediate and 3 miles at tempo for advanced. Total volume for the day should be 4-7 miles when considering warm ups and cool downs. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6-10 x 200m @ 1mi pace Equal Jog Rest 1-2 mi Cooldown
2 miles Tempo
3 miles Tempo
3 miles Easy Strength Train 5miles Easy + 6 x :03 sprints Strength Train
RUN/WALK
3 miles Run 2, Walk 1
Rest or Strength Train
1-2 mi Warmup 10 x 200m @ 1mi pace Equal Jog Rest 1-2 mi Cooldown 1-2 mi Warmup 12 x 200m @ 1mi pace Equal Jog Rest 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
5 miles Long Run
Rest
Rest
5-6 miles Long Run
Rest
Rest
8-9 miles Long Run
Rest
3 miles Easy or Rest
10 miles Long Run
Rest
Rest
4-5 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
3 miles Easy Strength Train
4 miles Easy Strength Train
3 miles Run 2, Walk 1 Strength Train