SUMMER HALF MARATHON TRAINING: WEEK 3 (JULY 18-24)
Speed Workout: This week we take it up to 600m repeats running between 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart HERE. Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile interval. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. For your specific tempo pace you can reference the pace chart HERE.
MON
NOVICE
3 mi @ Easy Pace
NOVICE II
3 mi @ Easy Pace
ADVANCED
3 x 1 mi @ Tempo 1-2 min rest
RUN/WALK
3 mi Run 2, Walk 1
TUE
WED
Rest or Strength Training
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 5-6 x 600m @ 10k-5k Pace 3 min Rest 1-2 mi Cool Down
5 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 5-6 x 600m @ 10k-5k Pace 3 min Rest 1-2 mi Cool Down
3 mi Run 2, Walk 1
THU 3 mi @ Easy Pace
FRI
SAT
SUN
Rest
6 mi @ Long Run Pace
Rest
Rest
6 mi @ Long Run Pace
Rest
Rest
4 mi 7 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
3 mi @ Easy Pace Strength Training
4 mi @ Easy Pace Strength Training
3 mi Run 2, Walk 1 Strength Training
Rest
6 mi Run 4, Walk 1
Rest