WINTER HALF MARATHON TRAINING: WEEK 3 (NOV 27 TO DEC 3) Track Workout: You are running repetitions of 600m at 5k pace. These should feel aerobically challenging, but not all out. You’re goal should be to run even splits. 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
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 4-5 x 600m @ 5k pace 2-3min Rest 1-2 mi Cooldown
4 miles Easy
5 mi @MP
3 miles Easy Strength Train
4 miles Easy + 5 x :05 sprints Strength Train
3 miles Run 2, Walk 1
Rest or Strength Train
1-2 mi Warmup 5 x 600m @ 5k pace 2-3min Rest 1-2 mi Cooldown 1-2 mi Warmup 5 x 600m @ 5k pace 2-3min Rest 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
6 miles Long Run
Rest
Rest
6 miles Long Run
Rest
Rest
8 miles Long Run
Rest
Rest
8 miles Long Run w/ 3mi @ MP
Rest
Rest
5 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
5 miles Easy Strength Train
5 miles Easy Strength Train
3 miles Run 2, Walk 1 Strength Train