SPRING HALF MARATHON TRAINING: WEEK 3 (MARCH 27-APRIL 2)
Speed Workout: This week we take it up to 600m repeats running between 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile 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. For your specific tempo pace you can reference the pace chart HERE.
NOVICE NOVICE II ADVANCED RUN/WALK MON TUE WED THU FRI SAT SUN
3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training 6 mi @ Long Run Pace Rest Rest 3 mi Run 2, Walk 1 3 mi @ Easy Pace Strength Training 6 mi @ Long Run Pace 7 mi @ Long Run Pace 6 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training Rest 3 mi @ Easy Pace 3 mi @ Easy Pace 3 x 1 mi @ Tempo 1-2 min rest 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 600m @ 5k-1 mi Pace 3 min Rest 1-2 mi Cool Down 1-2 mi Warm Up 5-6 x 600m @ 5k-1 mi Pace 3 min Rest 1-2 mi Cool Down
