SPRING HALF MARATHON TRAINING: WEEK 11 (MAY 23-29)
Speed Workouts: This week we return to 200m repeats (1/2 lap) running 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. For specific paces, click
Tempo:
HERE.
Advanced runners this week have a continuous 3 mile tempo run. Aim to run even or negative
splits, your last mile split should be your fastest Tempo pace chart can be referenced
HERE.
*Note No group long run due to Memorial Day Weekend*
MON
TUE
WED
THU
FRI
3 mi
or
@ Easy Pace
Strength Training
3 mi @ Easy Pace
@ Long Run Pace
3 mi @ Easy Pace
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
No group long run due to holiday
6-8 x 200m @ 5k-1mi pace Equal jog rest
6 mi 3 mi @ Easy Pace
@ Long Run Pace Rest
due to holiday
ADVANCED
3 mi @ Tempo Pace
1-2 mi Warm Up
Strength
6-8 x 200m @ 5k-1mi pace Equal jog rest
Training
1-2 mi Cool Down
@ Easy Pace
6 mi @ Long Run Pace
4 mi @ Easy Pace
Rest No group long run due to holiday
Rest
RUN/WALK
4 mi @ Easy Pace or Rest
6 mi
3 mi
or
3 mi
3 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Run 2, Walk 1
Training
Rest No group long run
1-2 mi Cool Down
5 mi
Rest
Rest
1-2 mi Warm Up Rest
SUN
6 mi
Rest
NOVICE
SAT
Rest
Run 4, Walk 1 No group long run due to holiday
Rest