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Half Marathon
Week 8
Your Weekly
Workout Schedule
Change-of-Pace Intervals
Total time: 50 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
Run 40 minutes as you feel
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Rest & Mobility
Rest, stretch or do yoga.
Easy Run
Total time: 60 minutes
Warm-up:
Walk 5 minutes
Workout:
Run 70 minutes as you feel
Cool-down:
Walk 5 minutes
Hill Run
Total time: 30 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
Find a gradual hill, around 75m in length
Run half-way up, recovery jog back down
Run the whole way up, jog back down
Repeat this pattern for 10 minutes
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Freedom Friday
Take the day off.
Long Run
Total distance: 18km (11 miles)
Warm-up:
Walk 5 minutes
Workout:
Run 18km (11mi) 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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