WINTER HALF MARATHON TRAINING: WEEK 9 (JAN 8 TO JAN 14)
Track Workout: This should be a relatively easy ladder workout. Start at 10k pace. As the reps get shorter, the rest stays the same, which means you should be able to run faster with each rep. Reference specific workout pace chart for splits 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.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
5 miles Easy
Rest or Strength Train
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2min Rest 1-2 mi Cooldown
5 miles Easy
5 miles Easy
5 miles MP
5 miles Run 4, Walk 1
5 miles Easy Strength Train
6 miles Easy + 2 x :13 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2min Rest 1-2 mi Cooldown 1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2min Rest 1-2 mi Cooldown
5 miles Run 4, Walk 1
THURSDAY 5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
9 miles Long Run
Rest
Rest
9 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run w/3mi @ MP
Rest
Rest
9 miles Run 4, Walk 1
Rest
Strength Train 5 miles Easy Strength Train
5 miles Easy Strength Train
7 miles Easy Strength Train
5 miles Run 2, Walk 1 Strength Train