WINTER HALF MARATHON TRAINING: WEEK 4 (DEC 4 TO DEC 10)
Track Workout: You are running repetitions of 800m at 5k pace. The length of these reps will make this a challenging workout. A perfect version of this workout is even splits. Your effort should walk the edge of “under control” and “crash and burn.” Reference specific workout pace chart for splits HERE. Tempo Workout: 3 miles at tempo, advanced will rest 2:00-3:00 before running an additional mile at 10k pace. Run a normal W/U, advanced may want to shorten the C/D. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
4 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 4 x 800m @ 5k pace 3min Rest 1-2 mi Cooldown
3 miles Easy
3 miles Tempo + 1mi @ 10k pace
3 miles Run 2, Walk 1
3 miles Easy Strength Train
6 miles Easy + 5 x :05 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 4-6 x 800m @ 5k pace 3min Rest 1-2 mi Cooldown 1-2 mi Warmup 6 x 800m @ 5k pace 3min Rest 1-2 mi Cooldown
4 miles Run 2, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
8 miles Long Run
Rest
Rest
8 miles Long Run
Rest
Rest
12 miles Long Run
Rest
4 miles Easy or Rest
13 miles Long Run
Rest
Rest
8 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
3 miles Easy Strength Train
5 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train