2021 SUMMER HALF MARATHON TRAINING: WEEK 9 (AUG 30-SEPT 5) Track 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
Tempo:
HERE.
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
MON
TUE
WED
THU
5 mi
@ Easy Pace
Rest
NOVICE
5 mi
or
@ Easy Pace
Strength Training
FRI
HERE.
SAT
SUN
5 mi
@ Easy Pace
12-13 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
5 mi
or
@ Easy Pace
Strength Training
4-5 x 1200m @ 10k-Tempo pace 2 min rest
5 mi @ Easy Pace
Rest
12-13 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
7 mi 3 x 2 mi
ADVANCED
Strength
4-5 x 1200m @ 10k-Tempo pace 2 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Tempo Pace 2-3 min Rest
1-2 mi Warm Up
Rest
RUN/WALK
4 mi 12-14 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
5 mi
5 mi
or
5 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
6 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
12-13 mi Run 4, Walk 1
Rest