2024 Spring Half Marathon Training: Week 6

SPRING HALF MARATHON TRAINING: WEEK 6 (APRIL 22-28)

Track Workout: The 800's should feel smooth and relaxed compared to last week. Your rest will be short for the 800's. You will then flip a switch during the 600's picking up the pace and earning more rest. Reference specific workout pace chart for splits HERE.

Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, this is a cutback week. Total volume on the day will be 7-9 miles. View the pace chart HERE.

4

NOVICE NOVICE II

ADVANCED

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4 miles Easy Rest or Strength Train 4 miles Easy 4 miles Easy Strength Train Rest 7 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 4x800m, @10k+ 2x600m, @5k 1:30 & 2:30 rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 7 miles Long Run Rest 4 miles Easy 4 miles Easy Strength Train 1-2 mi Warmup 4x800m, @10k+ 2-4x600m, @5k 1:30 & 2:30 rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 11 miles Long Run Rest 5 miles MP 5 miles Easy + 4 x :07 sprints Strength Train 1-2 mi Warmup 4x800m, @10k+ 4x600m, @5k 1:30 & 2:30 rest 1-2 mi Cooldown 6 miles Easy Strength Train 4mi @E or Rest 11 miles Long Run w/3mi @ MP Rest

INTERMEDIATE

RUN/WALK

miles Run

Rest or Strength Train

miles Run

3, Walk 1

4

3, Walk 1

Run

Walk

Strength Train Rest 7

Run

Walk

Rest

4 miles

2,

1

miles

4,

1

Knee To Chest (10 each leg)

Leg Pull Back (10 each leg)

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

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

Elbow To Knee: 2 x 15 each side

Supermans: 2 x 30 sec

Advanced: 2 x 15-20 reps

1 min rest between sets

Ab Twists: 2 x 30 sec

30 sec rest between sets

WARM

LOWER BODY UPPER BODY CORE

NOVICE I

UP

sequence once STRENGTH TRAINING WEEK 6 Hip Bridge Single Leg Cone Touch Hip Rotations Push Ups Dips Body Weight Rows Elbow To Knee Supermans Ab Twists

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