Spring Half Marathon Week 2

SPRING HALF MARATHON TRAINING: WEEK 2 (MARCH 25-31)

Track Workout: These are fast 400m’s at Mile pace. These are not all out efforts, but should still feel fast and hard. The rest is 2-3:00 long. You should come into each rep feeling close to fully recovered. You can view your paces here.

Tempo Workout: Intermediate runners are running 2 miles at tempo pace, advance runners are running two reps of 2 miles. You can check your pace here.

STRENGTH TRAINING

WEEK 2

LOWER BODY UPPER BODY CORE

WARM UP

Knee To Chest (10 each leg)

Leg Pull Back (10 each leg)

NOVICE I

Toy Soldiers (10 each leg)

Jumping Jacks (30 sec)

A-Skip (30 sec)

High Knees (30 sec)

Butt Kicks (30 sec)

Lateral Shuffle (30 sec)

Complete sequence once

Run/Walk: 2 x 10-12 reps

Novice: 2 x 10-12 reps

Novice II: 2 x 10-12 reps

Advanced: 2 x 15-20 reps

1 min rest between sets

x 3 Directions

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

Plank: 2 x 30-45 sec/side

V-Sits: 2 x 10-15 reps

Leg Lifts: 2 x 10-15 reps

30 sec rest between sets

Step Ups

Walking Toe Touch

Drop Squat

Push Ups

Dips

Body Weight Rows

Plank

V-Sit

Leg Lifts