SPRING HALF MARATHON TRAINING: WEEK 7 (APRIL 24-30) Speed Workouts: This week we run 1000m intervals at tempo to 10k pace. The rest is 2 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE. Tempo: Advanced runners this week run cruise intervals in 5 sets of 1 mile with 1-2 minute rest after each 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. As tempo workouts get longer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE.
NOVICE
NOVICE II
ADVANCED
RUN/WALK
MON
TUE
WED
4 mi @ Easy Pace
Rest or Strength Training
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1000m @ 10k-Tempo Pace 2 min rest 1-2 mi Cool Down
4 mi @ Easy Pace
5 x 1 mi @ Tempo Pace 1-2 min rest
4 mi Run 3, Walk 1
6 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1000m @ 10k-Tempo Pace 2 min rest 1-2 mi Cool Down
4 mi Run 4, Walk 1
THU 4 mi @ Easy Pace
FRI
SAT
SUN
Rest
9 mi @ Long Run Pace
Rest
Rest
9 mi @ Long Run Pace
Rest
Rest
4 mi 10 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
4 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training
4 mi Run 2, Walk 1 Strength Training
Rest
9 mi Run 4, Walk 1
Rest