SPRING HALF MARATHON TRAINING: WEEK 8 (MAY 6-12)
Track Workout: 1200m repeats at Tempo. Novice runners should take longer rest. Advanced runners should focus on keeping the rest short. Start conservatively and settle into your tempo pace as the workout progresses. Reference specific workout pace chart for splits HERE.
Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 5 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
5 miles Run 4, Walk 1 Rest or Strength Train
5 miles Run 4, Walk 1
5 miles Run 2, Walk 1 Strength Train Rest 11 miles Run 4, Walk 1 Rest
Lunge Matrix
2 sets: 5 touches in each direction, on each leg
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)
Hip Series
2 sets: 10 in each direction, on each leg
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
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
V-Sits: 2 x 10-20 reps
Leg Lifts: 2 x 10-20 reps
30 sec rest between sets