WINTER HALF MARATHON TRAINING: WEEK 11 (JAN 22 TO JAN 28)
Track Workout: You are running repetitions of 200m at 5k with very short rest. These should be quick, but easy enough to feel recovered going into each rep. You should run even or negative splits. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempos for Advanced. Reference specific workout pace chart for splits HERE.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest
6 miles Long Run
Rest
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 6-10 x 200m @ 5k pace :45 Rest 1-2 mi Cooldown
3 miles Easy
Rest
6 miles Long Run
Rest
1-2 mi Warmup 10 x 200m @ 5k pace :45 Rest 1-2 mi Cooldown
3 miles Easy
Rest
8 miles Long Run
4 miles Easy or Rest
1-2 mi Warmup 12 x 200m @ 5k pace :45 Rest 1-2 mi Cooldown
6 miles Easy
4 miles Easy or Rest
10 miles Long Run
Rest
3 miles Run 4, Walk 1
3 miles Run 2, Walk 1
Rest
6 miles Run 4, Walk 1
Rest
7 miles Easy
ADVANCED
3 miles Tempo
RUN/WALK
3 miles Run 4, Walk 1
4 miles Easy Strength Train
5 miles Easy + 2 x :10 sprints Strength Train
Rest or Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
V-Sits
NOVICE I
NOVICE I
NOVICE I
WEEK 11 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