2024 Spring Half Marathon Training: Week 7

SPRING HALF MARATHON TRAINING: WEEK 7 (APRIL 29-MAY 5)

Track Workout: These reps should feel smooth and under control. We are now starting to lock into more “half marathon specific” work. You can figure out your target pace with the workout pace chart HERE.

Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.

ADVANCED RUN/WALK TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4 miles Easy Rest or Strength Train 5 miles Easy 4 miles Easy Strength Train Rest 10 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 5x1000m, @Tempo 2:00 rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 10 miles Long Run Rest 3 mi @Tempo + 4 x 200m @ 5k 4 miles Easy Strength Train 1-2 mi Warmup 5x1000m, @Tempo 2:00 rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 13 miles Long Run Rest 4 miles Tempo + 1mi @ 10k 7 miles Easy + 3 x :11 sprints Strength Train 1-2 mi Warmup 5x1000m, @10k 1:30 rest 1-2 mi Cooldown 6 miles Easy Strength Train 5 miles Easy or Rest 15 miles Long Run Rest

Rest

Strength

Rest 10

NOVICE NOVICE II INTERMEDIATE

4 miles Run 3, Walk 1

or

Train 4 miles Run 4, Walk 1 4 miles Run 2, Walk 1 Strength Train

miles Run 4, Walk 1 Rest

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 sequence

Run/Walk: 2 x 10-12 reps

Novice: 2 x 10-12 reps

Novice II: 2 x 10-12 reps

Advanced: 2 x 12-15 reps

1 min rest between sets

Shoulder Taps Plank

Run/Walk: 2 x 12-15 reps

Novice: 2 x 12-15 reps

Novice II: 2 x 12-15 reps

Advanced: 3 x 15-20 reps

1 min rest between sets

Plank x3 Directions: 60 sec/side

Dead Bugs: 2 x 60 sec

Elbow To Knee: 2 x 10-15 reps

30 sec rest between sets

O C

I

UP LOWER BODY UPPER BODY CORE

NOVICE

WARM

once STRENGTH TRAINING WEEK 7

Drop Squat Cone Touch Matrix

Reverse Lunge Single Leg Push Ups Dips

x 3

Directions Dead Bugs

Elbow To Knee

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