WINTER HALF MARATHON TRAINING: WEEK 9 (JAN 8 TO JAN 14)
Track Workout: This should be a relatively easy ladder workout. Start at 10k pace. As the reps get shorter, the rest stays the same, which means you should be able to run faster with each rep. 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.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
5 miles Easy
Rest or Strength Train
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2min Rest 1-2 mi Cooldown
5 miles Easy
5 miles Easy
5 miles MP
5 miles Run 4, Walk 1
5 miles Easy Strength Train
6 miles Easy + 2 x :13 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2min Rest 1-2 mi Cooldown 1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2min Rest 1-2 mi Cooldown
5 miles Run 4, Walk 1
THURSDAY 5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
9 miles Long Run
Rest
Rest
9 miles Long Run
Rest
Rest
12 miles Long Run
Rest
Rest
12 miles Long Run w/3mi @ MP
Rest
Rest
9 miles Run 4, Walk 1
Rest
Strength Train 5 miles Easy Strength Train
5 miles Easy Strength Train
7 miles Easy Strength Train
5 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Up
Shoulder Taps
Elbow To Knee
NOVICE I
NOVICE I
NOVICE I
WEEK 9 WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 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)
Complete sequence once
Single Leg Cone Touch
Push Ups
Hip Bridge
2 sets: 10 in each direction, on each leg
Plank Push Up
Ab Twist
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Advanced: 2 x 10-12 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 Advanced: 2 x 12-15 reps 1 min rest between sets
Elbow To Knee: 2 x 10-15 reps Hip Bridge: 2 x 10-15 reps Ab Twist: 2 x 30 sec 30 sec rest between sets
Hip Series