WINTER HALF MARATHON TRAINING: WEEK 7 (DEC 25 TO DEC 31) Track Workout: A 3,000m time trial. This will be an opportunity to check your fitness halfway though training. You can figure out your target pace with the workout pace chart HERE. Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
3 miles Tempo + 4 x 200m @ 5k
4 miles Tempo + 1mi @ 10k
4 miles Run 3, Walk 1
4 miles Easy Strength Train
7 miles Easy + 3 x :11 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
4 miles Run 4, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
10 miles Long Run
Rest
Rest
10 miles Long Run
Rest
Rest
13 miles Long Run
Rest
5 miles Easy or Rest
15 miles Long Run
Rest
Rest
10 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