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Half Marathon
Week 7
Your Weekly
Workout Schedule
Change-of-Pace Intervals
Total time: 48 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
2 min. Brisk Run + 2 min. Recovery Walk/Run
1 min. Brisk Run + 2 min. Recovery Walk/Run
Do this 4 times
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Rest & Mobility
Rest, stretch or do yoga.
Easy Run
Total time: 50 minutes
Warm-up:
Walk 5 minutes
Workout:
Run 40 minutes as you feel
Cool-down:
Walk 5 minutes
Tempo Run
Total time: 30 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
Run 20 minutes slightly faster than talking pace
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Freedom Friday
Take the day off.
Long Run
Total distance: 8km (5 miles)
Warm-up:
Walk 5 minutes
Workout:
Run 8km (5mi) as you feel
Cool-down:
Walk 5 minutes
Recovery
Walk for 20-30 minutes.
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When you've completed all this week's sessions, you're ready to move ahead.
Coach Lynn
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