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.
NOVICE
NOVICE II
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
3 mi @ Easy Pace
ADVANCED
3 mi @ Tempo
RUN/WALK
3 mi Run 2, Walk 1
Rest or Strength Training
5 mi @ Easy Pace Strength Training
Rest or Strength Training
THU 3 mi @ Easy Pace
SAT
SUN
Rest
5 mi @ Long Run Pace
Rest
Rest
5 mi @ Long Run Pace
Rest
Rest
4 mi 6 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
1-2 mi Warm Up 3 mi 5-6 x 400m @ Easy Pace @ 5k-1 mi Pace Equal Jog or 3min Rest Strength Training 1-2 mi Cool Down 1-2 mi Warm Up 4 mi 5-6 x 400m @ Easy Pace @ 5k-1 mi Pace Equal Jog or 3min Rest Strength Training 1-2 mi Cool Down
3 mi Run 2, Walk 1
FRI
3 mi Run 2, Walk 1 Strength Training
Rest
5 mi Run 4, Walk 1
Rest