WINTER HALF MARATHON TRAINING: WEEK 9 (JAN 2-8 ) Speed Workouts: This week we bump up to 1200m intervals at 10k to tempo pace. The rest is 2 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific paces, click HERE. Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 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. Tempo pace chart can be referenced HERE.
MON
NOVICE
NOVICE II
ADVANCED
RUN/WALK
5 mi @ Easy Pace
5 mi @ Easy Pace
3 x 2 mi @ Tempo Pace 2-3 min Rest
5 mi Run 4, Walk 1
TUE
WED
Rest or Strength Training
5 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1200m @ 10k-Tempo pace 2 min rest 1-2 mi Cool Down
7 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1200m @ 10k-Tempo pace 2 min rest 1-2 mi Cool Down
5 mi Run 4, Walk 1
THU 5 mi @ Easy Pace
FRI
SAT
SUN
Rest
12-13 mi @ Long Run Pace
Rest
Rest
12-13 mi @ Long Run Pace
Rest
Rest
4 mi 12-14 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
5 mi @ Easy Pace Strength Training
6 mi @ Easy Pace Strength Training
5 mi Run 2, Walk 1 Strength Training
Rest
12-13 mi Run 4, Walk 1
Rest