2021 SUMMER HALF MARATHON TRAINING: WEEK 11 (SEPT 13-19) Track Workouts: This week we return to 200m repeats (1/2 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:
Advanced runners this week have a continuous 3 mile tempo run. Aim to run even or negative
splits, your last mile split should be your fastest Tempo pace chart can be referenced
MON
NOVICE
TUE
3 mi @ Easy Pace
HERE.
Rest
WED
3 mi @ Easy Pace
THU
FRI
3 mi @ Easy Pace
HERE.
SAT
6 mi Rest
@ Long Run Pace
SUN
Rest
1-2 mi Warm Up
NOVICE II
3 mi @ Easy Pace
Rest
6-8 x 200m @ 5k-1mi pace Equal jog rest
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
1-2 mi Cool Down
1-2 mi Warm Up
ADVANCED
3 mi
5 mi
@ Tempo Pace
@ Easy Pace
6-8 x 200m @ 5k-1mi pace Equal jog rest
4 mi 4 mi @ Easy Pace
6 mi Rest
@ Long Run Pace
@ Easy Pace or Rest
1-2 mi Cool Down
RUN/WALK
3 mi Run 4, Walk 1
Rest
3 mi
3 mi
Run 4, Walk 1
Run 2, Walk 1
Rest
6 mi Run 4, Walk 1
Rest