WINTER HALF MARATHON TRAINING: WEEK 12 (JAN 28 TO FEB 4) Track Workout: 3x 1 mile at half marathon pace. Focus on dialing in your half marathon pace. It will be tempting to run fast on these reps, keep it under control. At this point, you can’t increase your fitness, we are just trying to “rev the engine” before race day. Reference specific workout pace chart for splits HERE. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
NOVICE
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest
Race
Rest
NOVICE II
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 2-3 x 1 mi @ Half MP 2min Rest 1-2 mi Cooldown
3 miles Easy
Rest
Race
Rest
3 miles Easy
Rest
Race
Rest
0-3 miles Easy
Race
Rest
Rest
Race
Rest
INTERMEDIATE
5 miles Easy
3 miles Easy
1-2 mi Warmup 3 x 1 mi @ Half MP 2min Rest 1-2 mi Cooldown
ADVANCED
5 miles Easy
5 miles Easy + 2x:08 sprints
1-2 mi Warmup 3 x 1 mi @ Half MP 2min Rest 1-2 mi Cooldown
Strength Train
RUN/WALK
3 miles Run 4, Walk 1
Rest
3 mi Run 4, Walk 1
3 miles Run 2, Walk 1
4 miles Easy