SPRING HALF MARATHON TRAINING: WEEK 1 (MARCH 13-19)
Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits HERE.
3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training 4 mi @ Long Run Pace Rest Rest NOVICE NOVICE II ADVANCED RUN/WALK 3 mi Run 2, Walk 1 3 mi @ Easy Pace Strength Training 4 mi @ Long Run Pace 5 mi @ Long Run Pace 4 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training MON TUE WED THU FRI SAT SUN Rest 3 mi @ Easy Pace 3 mi @ Easy Pace 4 mi @ Easy Pace Rest or Strength Training Rest or Strength Training Rest or Strength Training Rest Rest Rest Rest 4 mi @ Easy Pace or Rest
3 mi Run 2, Walk 1 3 mi @ Easy Pace 1-2 mi Warm Up 5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest 1-2 mi Cool Down 1-2 mi Warm Up 5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest 1-2 mi Cool Down
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