W9/D2- Intervals + Strength

The Workout- Road, Treadmill, or Trail. Ideally on trail if your race course is on trail, but any terrain is fine. AFTER the workout, you will do a strength routine. Effort on the run: 8-9/10 while running the intervals and 6/10 during the aerobic segments. Your pace during the intervals is somewhere around your half-marathon pace; and if you don't know that pace, engage with a pace you could hold comfortably hard for roughly 45 minutes. Beginner- Do pre-run stretches. Run aerobically for 20 minutes and then begin first interval: Run for 3:00 minutes at your half marathon pace and then recover for 3 minutes. You will do this a total of three times. After the intervals, run easy for another 15-20 minutes. Intermediate- Pre-Run Stretches+ 25 minutes of aerobic running and then begin the first interval: Run for 3:00 minutes at your half marathon pace and then recover for 3 minutes. You will do this a total of 4x. Run easy for another 20 minutes after completing the intervals. Advanced- Pre-run stretches + 30 minutes of aerobic running+ 5x3:00 minutes w/3:00 minutes rest between each interval. Finish with 30 minutes of easy running.