SUMMER HALF MARATHON TRAINING: WEEK 10 (SEPT 5-11)
Speed 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 HERE. Tempo: 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 HERE.
MON
NOVICE
NOVICE II
ADVANCED
RUN/WALK
4 mi @ Easy Pace
4 mi @ Easy Pace
4 x 1 mi @ Tempo Pace 1-2 min Rest
4 mi Run 4, Walk 1
TUE
WED
Rest or Strength Training
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 5k-1mi pace Equal jog rest 1-2 mi Cool Down
6 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 5k-1mi pace Equal jog rest 1-2 mi Cool Down
4 mi Run 4, Walk 1
THU 4 mi @ Easy Pace
FRI
SAT
SUN
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi Run 4, Walk 1
Rest
Strength Training
4 mi @ Easy Pace Strength Training
3 mi @ Easy Pace Strength Training
4 mi Run 2, Walk 1 Strength Training