SPRING HALF MARATHON TRAINING: WEEK 1 (MARCH 13-19) Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits HERE.
NOVICE
NOVICE II
ADVANCED
RUN/WALK
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest 1-2 mi Cool Down
3 mi @ Easy Pace
4 mi @ Easy Pace
3 mi Run 2, Walk 1
5 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest 1-2 mi Cool Down
3 mi Run 2, Walk 1
THU 3 mi @ Easy Pace
FRI
SAT
SUN
Rest
4 mi @ Long Run Pace
Rest
Rest
4 mi @ Long Run Pace
Rest
Rest
4 mi 5 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
4 mi Run 4, Walk 1
Rest