WINTER HALF MARATHON TRAINING: WEEK 11 (JAN 22 TO JAN 28)
Track Workout: You are running repetitions of 200m at 5k with very short rest. These should be quick, but easy enough to feel recovered going into each rep. You should run even or negative splits. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempos for Advanced. Reference specific workout pace chart for splits HERE.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest
6 miles Long Run
Rest
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6-10 x 200m @ 5k pace :45 Rest 1-2 mi Cooldown
3 miles Easy
Rest
6 miles Long Run
Rest
1-2 mi Warmup 10 x 200m @ 5k pace :45 Rest 1-2 mi Cooldown
3 miles Easy
Rest
8 miles Long Run
4 miles Easy or Rest
1-2 mi Warmup 12 x 200m @ 5k pace :45 Rest 1-2 mi Cooldown
6 miles Easy
4 miles Easy or Rest
10 miles Long Run
Rest
3 miles Run 4, Walk 1
3 miles Run 2, Walk 1
Rest
6 miles Run 4, Walk 1
Rest
7 miles Easy
ADVANCED
3 miles Tempo
RUN/WALK
3 miles Run 4, Walk 1
4 miles Easy Strength Train
5 miles Easy + 2 x :10 sprints Strength Train
Rest or Strength Train