2021 SUMMER HALF MARATHON TRAINING: WEEK 6 (AUG 9-15) Track Workouts: This week we run a cutdown ladder starting with 1000m at 5k pace and then working down to 200m at 1 mi pace. You will want to stay controlled on the 1000m portion of the workout and then stay within the 5k-1mi range for the shorter intervals. The rest is just 2- 3min. after each interval, so pace wisley. Find specific pace chart
HERE.
Tempo: This week advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced
MON
TUE
WED
THU
4 mi
@ Easy Pace
Rest
NOVICE
4 mi
or
@ Easy Pace
Strength Training
FRI
SAT
HERE.
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
1000m, 800m, 600m, 400m, 200m @ 5k-1mi pace 2-3 min rest
4 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up 6 mi
ADVANCED
5 mi @ Tempo Pace
@ Easy Pace Strength Training
1000m, 800m, 600m, 400m, 200m @ 5k-1mi pace 2-3 min rest
5 mi
4 mi
@ Easy Pace
9 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
1-2 mi Cool Down
Rest
RUN/WALK
4 mi
4 mi
or
4 mi
Run 3, Walk 1
Strength
Run 3, Walk 1
Training
Run 2, Walk 1 Strength Training
Rest
8 mi Run 4, Walk 1
Rest