WINTER HALF MARATHON TRAINING: WEEK 6 (DEC 18 TO DEC 24)
Track Workout: 1000m repeats from 10k-Tempo. Novice runners should focus on tempo pace with a longer 2:00 rest. Advanced should target 10k pace with the shorter 1:30 rest. 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
4 miles Easy
Rest or Strength Train
4 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1:30-2min Rest 1-2 mi Cooldown
4 miles Easy
5 miles MP
4 miles Run 3, Walk 1
4 miles Easy Strength Train
5 miles Easy + 4 x :07 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1:30-2min Rest 1-2 mi Cooldown 1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1:30-2min Rest 1-2 mi Cooldown
4 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
7 miles Long Run
Rest
Rest
7 miles Long Run
Rest
Rest
11 miles Long Run
Rest
Rest
11 miles Long Run w/3mi @ MP
Rest
Rest
7 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
4 miles Easy Strength Train
6 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train