WEEK 3: Half marathon with 'Saints Days'

​WEEK 3 HALF MARATHON 2018 with SAINTS DAYS
5k and 10K Training Plan  You may become more aware of the progress you are making in training after leaving January and entering February. If you feel comfortable with the schedule, and want to add a different type of workout, the Tuesday run might be used as a as a speed or hill workout.

Speed: Run the first mile/10 minutes at an easy pace, about conversational speed. Run the middle 10-12 minutes in intervals of 2 minutes at higher intensity in which conversation would be more difficult, allowing speaking only in short phrases, followed by one minute easier. Four cycles would be about 12 minutes. Run the last 8 minutes easy. Cool down with a brisk 10-minute walk.
 
Or, find another speed workout you like better.

Hill: Alternately, run the middle segment intervals on a hill, with the run/up-walk/down cycle taking about 2-3 minutes.
 
In cold weather, hill workouts can be convenient if you drive and park or are working/living near the “hill” (parking ramp or actual hill). There’s only a half mile distance to cover for the out-and-back for the first mile segment, somewhat less for the last segment, and the middle hill segment can be near to where you parked your car or left the building. 
 
Just think, the days are getting longer and you are getting stronger if you are incorporating the strength work into the week’s work and performing the dynamic warm-ups.
 
RUN & MOVE HAPPY!

Walkers: For another type of workout you can also change the Tuesday HIIT (High Intensity Interval Training) to a hill workout. Warmup for 10 minutes on a flat stretch, walk up then down on a hill that takes about 2 minutes to climb then 2 minutes to descend.  Five cycles of uphill-downhill repeats will take about 20 minutes. You don't actually need a cool-down, so after the last downhill, you are finished!

​Both runner and walker plans (below) are also on the RESOURCES page:

final_half_marathon_w_saints_days_2018_part_1_january_11.pdf

​walker_saints_days_5k___10k_2018_training_plan_draft_14_january.pdf

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