2021 SUMMER HALF MARATHON TRAINING: WEEK 4 (JULY 26-AUG 1) Track Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart you can click
HERE
Tempo: This week Advanced runners have a continuous 4 mile tempo run. Aim to run even or negative splits, with your last mile split being your fastest. For your specific tempo pace you can reference the pace chart
MON
HERE.
TUE
WED
THU
4 mi
@ Easy Pace
Rest
NOVICE
3 mi
or
@ Easy Pace
Strength Training
FRI
SAT
SUN
4 mi
@ Easy Pace
5 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 2-3 min rest
4 mi @ Easy Pace
Rest
5 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
6 mi
ADVANCED
4 mi @ Tempo Pace
@ Easy Pace Strength Training
1-2 mi Warm Up
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 2-3 min rest
Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
4 mi
3 mi
or
4 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
4 mi 6 mi
1-2 mi Cool Down
Rest
RUN/WALK
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
5 mi Run 4, Walk 1
Rest