SPRING HALF MARATHON TRAINING: WEEK 5 (APRIL 11-17)
Speed Workout: This week we take it up to 800m repeats (2 laps) running between 10k-5k
pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 800m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart
HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 2 x 2 mile at tempo pace with a 1-2 minute rest between each 2 mile 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. For your specific tempo pace you can reference the pace chart
MON
NOVICE
TUE
WED
THU
@ Easy Pace
Rest
FRI
HERE.
SAT
SUN
4 mi
4 mi
or
4 mi
@ Easy Pace
Strength
@ Easy Pace
Training
Rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
5-6 x 800m @ 10k-5k pace 3 min rest
4 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
6 mi
ADVANCED
2 x 2 mi
@ Easy Pace
@ Tempo Pace 1-2 min rest
Strength Training
1-2 mi Warm Up
5-6 x 800m @ 10k-5k pace 3 min rest
Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
4 mi
4 mi
or
4 mi
Run 3, Walk 1
Strength
Run 3, Walk 1
Training
4 mi 8 mi
1-2 mi Cool Down
Rest
RUN/WALK
5 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
7 mi Run 4, Walk 1
Rest