Bass Pro Training
Advanced Half Marathon Training Schedule
Recovery = to 1.5 mile repetition divided by 2 ie. if 1.5 mile rep was 12 minutes, recovery 6 minute jogging
4,3,2,1 Fartlek - 4 minutes hard (85 to 95%) effort, 3 minutes easy, 3 minutes hard, 2 minutes easy, 2 minutes hard, 1 minute easy, 1 minute hard (all out), walking cool down
Cross training - any 30- 45 minutes of HIIT, yoga, spin, cycling, swimming, elliptical
Tuesday workouts - pace of each repetition should be goal pace minus 10%
Miles at conversation pace unless specified
Strides - 20 seconds @ 5k pace, 40 sec recovery
Recovery = to 1.5 mile repetition divided by 2 ie. if 1.5 mile rep was 12 minutes, recovery 6 minute jogging
4,3,2,1 Fartlek - 4 minutes hard (85 to 95%) effort, 3 minutes easy, 3 minutes hard, 2 minutes easy, 2 minutes hard, 1 minute easy, 1 minute hard (all out), walking cool down
Cross training - any 30- 45 minutes of HIIT, yoga, spin, cycling, swimming, elliptical
Tuesday workouts - pace of each repetition should be goal pace minus 10%
Miles at conversation pace unless specified
Strides - 20 seconds @ 5k pace, 40 sec recovery
