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Half Marathon
Week 4
Your Weekly
Workout Schedule
Change-of-Pace Intervals
Total time: 45 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
3 min. Brisk Run + 2 min. Recovery Walk/Run
Do this 5 times
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Rest & Mobility
Rest, stretch or do yoga.
Easy Run
Total time: 40 minutes
Warm-up:
Walk 5 minutes
Workout:
Run 30 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 5 minutes slightly faster than talking pace
1 minute Recovery Walk/Run
Do this 4 times
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Freedom Friday
Take the day off.
Long Run
Total distance: 13km (8 miles)
Warm-up:
Walk 5 minutes
Workout:
Run 13km (8mi) as you feel
Cool-down: