SPRING HALF MARATHON TRAINING: WEEK 3 (APRIL 1-7)
Track Workout: You are running repetitions of 400m at 5k pace. These should feel quick, but not individually challenging, the challenge will come from the cumulative effort of each additional 400m. You’re goal should be to run even splits. Reference specific workout pace chart for splits HERE.
Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, this is a cutback week. Total volume on the day will be 7-9 miles. View the pace chart HERE.
NOVICE NOVICE
INTERMEDIATE ADVANCED RUN/WALK TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3 miles Easy Rest or Strength Train 3 miles Easy 3 miles Easy Strength Train Rest 6 miles Long Run Rest or Lakefront 10 Miler 3 miles Easy Rest or Strength Train 1-2 mi Warmup 8-10x400m, @5k 2:00 rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 6 miles Long Run Rest or Lakefront 10 Miler 4 miles Easy 3 miles Easy Strength Train 1-2 mi Warmup 10-12x400m, @5k 1:30 rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 8 miles Long Run Rest or Lakefront 10 Miler 5 mi @MP 4 miles Easy + 5 x :05 sprints Strength Train 1-2 mi Warmup 10-15x400m, @5k 1:00 rest 1-2 mi Cooldown 5 miles Easy Strength Train 3mi @E or Rest 8 miles Long Run w/ 3mi @ MP Rest or Lakefront 10 Miler 3 mi Run 2, Walk 1 Rest or Strength 3 mi Run 2, Walk 1 3 mi Run 2, Walk 1 + Strength Rest 5 mi Run 4, Walk 1 Rest or Lakefront 10
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