WINTER HALF MARATHON TRAINING: WEEK 1 (NOV 13 TO 19) Track Workout: You are running repetitions of 200m at Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. View the pace chart HERE. Tempo Workout: 2 miles at tempo for intermediate and 3 miles at tempo for advanced. Total volume for the day should be 4-7 miles when considering warm ups and cool downs. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
MONDAY
TUESDAY
WEDNESDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6-10 x 200m @ 1mi pace Equal Jog Rest 1-2 mi Cooldown
2 miles Tempo
3 miles Tempo
3 miles Easy Strength Train 5miles Easy + 6 x :03 sprints Strength Train
RUN/WALK
3 miles Run 2, Walk 1
Rest or Strength Train
1-2 mi Warmup 10 x 200m @ 1mi pace Equal Jog Rest 1-2 mi Cooldown 1-2 mi Warmup 12 x 200m @ 1mi pace Equal Jog Rest 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
5 miles Long Run
Rest
Rest
5-6 miles Long Run
Rest
Rest
8-9 miles Long Run
Rest
3 miles Easy or Rest
10 miles Long Run
Rest
Rest
4-5 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
3 miles Easy Strength Train
4 miles Easy Strength Train
3 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Plank Shoulder Tap
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 1 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
Single Leg Cone Touch
Dips
Supermans
Body Weight Squat
Body Weight Rows
Ab Twists
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
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 Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets