WINTER HALF MARATHON TRAINING: WEEK 10 (JAN 15 TO JAN 21)
Track Workout: 1000m repeats with short 1:00 rest. Be sure to start conservatively. The rest is too short for you to recover from an aggressive start. Long reps, short rest, moderate pace. Focus on even pacing, you’re free to push on the last rep. Reference specific workout pace chart for splits HERE. Tempo Workout: 4 & 6 mile tempos for Intermediate and Advanced. Reference specific workout pace chart for splits HERE.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
4 miles Easy
Rest or Strength Train
4 miles Easy
4 miles Easy
Rest
13 miles Long Run
Rest
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 4-5 x 1000m @ 10k-Tempo pace 1min Rest 1-2 mi Cooldown
4 miles Easy
Rest
13 miles Long Run
Rest
1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1min Rest 1-2 mi Cooldown
4 miles Easy
Rest
15 miles Long Run
Rest
6 miles Easy or Rest
16 miles Long Run
Rest
Rest
13 miles Run 4, Walk 1
Rest
4 miles Tempo
ADVANCED
6 miles Tempo
RUN/WALK
4 miles Run 4, Walk 1
5 miles Easy Strength Train
7 miles Easy + 2 x :13 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1min Rest 1-2 mi Cooldown
4 miles Run 4, Walk 1
7 miles Easy Strength Train
4 miles Run 2, Walk 1
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
V-Sits
NOVICE I
NOVICE I
NOVICE I
WEEK 10 Cone Touch Matrix
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
2 sets: 5 touches in each direction, on each leg
Dips
Dead Bugs
Squat Jump
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 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 Advanced: 3 x 15-20 reps 1 min rest between sets
V-Sits 3 x 15-20 reps Dead Bugs: 3 x 15-20 reps Ab Twist: 3 x 30 sec 30 sec rest between sets