2024 Spring Half Marathon Training: Week 10

SPRING HALF MARATHON TRAINING: WEEK 10 (MAY20-26)

Track Workout: 1000m repeats with short 1:00 rest. Be sure to start conservatively. The rest is too short for you to recover from an aggressive start. Long reps, short rest, moderate pace. Focus on even pacing, you ’ re free to push on the last rep. Reference specific workout pace chart for splits HERE.

Tempo Workout: 4 & 6 mile tempos for Intermediate and Advanced. Reference specific workout pace chart for splits HERE.

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4 miles Easy Rest or Strength Train 4 miles Easy 4 miles Easy Rest 12-13 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 4-5 x 1000m @ 10k-Tempo 1:00 Rest 1-2 mi Cooldown 4 miles Easy Rest 13 miles Long Run Rest 4 miles Tempo 5 miles Easy Strength Train 1-2 mi Warmup 5 x 1000m @ 10k-Tempo 1:00 Rest 1-2 mi Cooldown 4 miles Easy Rest 15 miles Long Run Rest 6 miles Tempo 7 miles Easy + 2 x :13 sprints Strength Train 1-2 mi Warmup 4-5 x 1000m @ 10k 1:00 Rest 1-2 mi Cooldown 7 miles Easy Strength Train 6 miles Easy or Rest 16 miles Long Run Rest

miles Run 4, Walk 1 Rest or Strength Train 4 miles Run 4, Walk 1

miles Run 2, Walk 1 Rest 12-13

Run 4, Walk 1 Rest

NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK

4

miles

Cone Touch Matrix

2 sets: 5 touches in each direction, on each leg

Jumping Jacks (30 sec)

Walking Toe Touch (10 each leg)

Knee to Chest (10 each leg)

Leg Pull Back (10 each leg)

A-Skip (30 sec)

High Knees (30 sec)

Butt Kicks (30 sec)

Carioca (10 Cross Over Steps each direction)

Complete sequence

Run/Walk: 2 x 8-10 reps

Novice: 2 x 8-10 reps

Novice II: 2 x 8-10 reps

Advanced: 2 x 12-15 reps

1 min rest between sets

Run/Walk: 2 x 10-12 reps

Novice: 2 x 10-12 reps

Novice II: 2 x 10-12 reps

Advanced: 3 x 15-20 reps

1 min rest between sets

V-Sits 3 x 15-20 reps

Dead Bugs: 3 x 15-20 reps

Ab Twist: 3 x 30 sec

30 sec rest between sets

WARM

LOWER BODY UPPER BODY CORE

NOVICE I

UP

once STRENGTH TRAINING WEEK 10

Drop Squat

Single Leg Push Up Dips

V-Sits Dead Bugs

Squat Jump

Plank Push Up

Ab Twist

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