Spring Half Marathon Training: Week 2

SPRING HALF MARATHON TRAINING: WEEK 2 (MARCH 20-26)

Track Workout: This week's track workout bumps up to 400m repeats (1 lap) running 5k-1 mi pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. Reference specific workout pace chart for splits HERE.

Tempo: Advanced runners also have their first tempo run this week. This is a 3mi continuous tempo run meant to be run at 80-90% effort level. Aim to run even or negative splits. For your specific tempo pace you can reference the pace chart HERE.

ADVANCED RUN/WALK MON

NOVICE NOVICE II

TUE WED THU FRI SAT SUN

3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training 5 mi @ Long Run Pace Rest Rest 3 mi Run 2, Walk 1 3 mi @ Easy Pace Strength Training 5 mi @ Long Run Pace 6 mi @ Long Run Pace 5 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training Rest 3 mi @ Easy Pace 3 mi @ Easy Pace 3 mi @ Tempo Rest or Strength Training Rest or Strength Training Rest or Strength Training Rest Rest Rest Rest 4 mi @ Easy Pace or Rest 3 mi Run 2, Walk 1 3 mi @ Easy Pace 1-2 mi Warm Up 5-6 x 400m @ 5k-1 mi Pace Equal Jog or 3min Rest 1-2 mi Cool Down 1-2 mi Warm Up 5-6 x 400m @ 5k-1 mi Pace Equal Jog or 3min Rest 1-2 mi Cool Down