SPRING HALF MARATHON TRAINING: WEEK 5 (APRIL 10-16)
Speed Workout: This week we take it up to 800m repeats (2 laps) running between 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 800m 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 2 x 2 mile at tempo pace with a 1-2 minute rest between each 2 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.
RUN/WALK MON TUE WED THU FRI SAT SUN
NOVICE NOVICE II ADVANCED
4 mi Run 2, Walk 1 Strength Training Rest Rest 4 mi Run 3, Walk 1 7 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training Rest Rest or Strength Training Rest or Strength Training Rest or Strength Training Rest Rest Rest Rest 4 mi Run 3, Walk 1 4 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 7 mi @ Long Run Pace 4 mi @ Easy Pace Strength Training 7 mi @ Long Run Pace 8 mi @ Long Run Pace 4 mi @ Easy Pace 4 mi @ Easy Pace 2 x 2 mi @ Tempo Pace 1-2 min rest 4 mi @ Easy Pace or Rest 4 mi @ Easy Pace 1-2 mi Warm Up 5-6 x 800m @ 10k-5k pace 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 5-6 x 800m @ 10k-5k pace 3 min rest 1-2 mi Cool Down
