SPRING HALF MARATHON TRAINING: WEEK 6 (APRIL 17-23) Speed Workouts: This week we run a cutdown ladder starting with 1000m at 5k pace and then working down to 200m at 1 mi pace. You will want to stay controlled on the 1000m portion of the workout and then stay within the 5k-1mi range for the shorter intervals. The rest is just 2- 3min. after each interval, so pace wisely. Find specific pace chart HERE. Tempo: This week advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs get longer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE.
NOVICE
NOVICE II
MON
TUE
WED
4 mi @ Easy Pace
Rest or Strength Training
4 mi @ Easy Pace
4 mi @ Easy Pace
ADVANCED
5 mi @ Tempo Pace
RUN/WALK
4 mi Run 3, Walk 1
Rest or Strength Training
6 mi @ Easy Pace Strength Training
Rest or Strength Training
THU 4 mi @ Easy Pace
SAT
SUN
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi @ Long Run Pace
Rest
Rest
4 mi 9 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
1-2 mi Warm Up 1000m, 800m, 600m, 4 mi @ Easy Pace 400m, 200m @ 5k-1mi pace Strength Training 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1000m, 800m, 600m, 5 mi 400m, 200m @ Easy Pace @ 5k-1mi pace Strength Training 2-3 min rest 1-2 mi Cool Down
4 mi Run 3, Walk 1
FRI
4 mi Run 2, Walk 1 Strength Training
Rest
8 mi Run 4, Walk 1
Rest