SPRING HALF MARATHON TRAINING: WEEK 7 (APRIL 24-30)
Speed Workouts: This week we run 1000m intervals at tempo to 10k pace. The rest is 2 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE.
Tempo: Advanced runners this week run cruise intervals in 5 sets of 1 mile with 1-2 minute 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. As tempo workouts get longer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE.
RUN/WALK MON TUE WED THU FRI
SUN
SAT
NOVICE NOVICE II ADVANCED 4 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training 9 mi @ Long Run Pace Rest Rest 4 mi Run 4, Walk 1 4 mi @ Easy Pace Strength Training 9 mi @ Long Run Pace 10 mi @ Long Run Pace 9 mi Run 4, Walk 1 6 mi @ Easy Pace Strength Training Rest 4 mi @ Easy Pace 4 mi @ Easy Pace 5 x 1 mi @ Tempo Pace 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 4 mi Run 3, Walk 1 4 mi @ Easy Pace 1-2 mi Warm Up 4-5 x 1000m @ 10k-Tempo Pace 2 min rest 1-2 mi Cool Down 1-2 mi Warm Up 4-5 x 1000m @ 10k-Tempo Pace 2 min rest 1-2 mi Cool Down
