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Weekly Workout #2

January 14, 2015 by Cory Smith

The Workout:

  • 2 mile warm up followed by drills and a few strides.
  • 8 to 12 1k repeats on a track with 1-minute jog rest between each repeat.
  • Cool down 2 miles.

When to do the Workout:

Incorporate this during weeks 5, 4 and 2 of your half marathon training buildup. Do 12 repeats 2 weeks out from your goal race, 10 repeats 4 weeks out, and 8 repeats 5 weeks out.

Why do the Workout:

With a weekly progression of 5, 6 and 7 _ total miles under half marathon pace on very little recovery, this workout helps simulate running fast during late race fatigue.

The Workout Details:

Warm up 2 miles followed by running drills and a few strides. Depending on ability level run the 1k repeats between 2 – 10 seconds faster than current half marathon pace. Start off only a few seconds under half marathon pace and progress faster as the workout progresses. It’s very important that the total duration of the hard repeats be somewhere between 3 and 4 minutes. Therefore, some runners may need to adjust the 1k repeats to 800 meter repeats. Keep the rest at 1 minute. Cool down 2 miles.

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Filed Under: Weekly Workouts

About Cory Smith

Cory, a USATF certified coach owns Run Your Personal Best, a private coaching business and is Head Men's & Women's Cross Country at Penn State Brandywine. Cory was a national ranked high school runner, 2-time NCAA D1 Nationals Qualifier while at Villanova University and 4:03 miler. He still competes today for Byrn Mawr Running Company.

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Next Post: Confessions of an “I’m never going to race anything farther than a mile…2 mile…5k…10k” marathoner »

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