2021 SUMMER HALF MARATHON TRAINING: WEEK 10 (SEPT 6-12) Track Workouts: This week we return to 400m repeats (1 lap) running 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. For specific paces, click
Tempo:
HERE.
Advanced runners this week run cruise intervals in 4 sets of 1 mile with 1-2 mins 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
4 mi
@ Easy Pace
Rest
NOVICE
4 mi
or
@ Easy Pace
Strength Training
FRI
HERE.
SAT
SUN
4 mi
@ Easy Pace
8 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
6-8 x 400m @ 5k-1mi pace 2 min rest
4 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
6 mi 4 x 1 mi
ADVANCED
@ Easy Pace
@ Tempo Pace 1-2 min Rest
Strength Training
1-2 mi Warm Up
6-8 x 400m @ 5k-1mi pace 2 min rest
@ Long Run Pace
Rest
Strength Training
4 mi
4 mi
or
4 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
8 mi Rest
1-2 mi Cool Down
Rest
RUN/WALK
3 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
8 mi Run 4, Walk 1
Rest