SPRING HALF MARATHON TRAINING: WEEK 1 (MARCH 14-20) Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits
MON
NOVICE
TUE
HERE.
WED
THU
3 mi
@ Easy Pace
Rest 3 mi @ Easy Pace
or Strength
FRI
SAT
SUN
3 mi
@ Easy Pace
Training
4 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest
3 mi @ Easy Pace
Rest
4 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
5 mi
ADVANCED
4 mi
1-2 mi Warm Up
Strength
5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Easy Pace
Rest
RUN/WALK
4 mi 5 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
3 mi
3 mi
or
3 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
4 mi Run 4, Walk 1
Rest