WINTER HALF MARATHON TRAINING: WEEK 2 (NOV 20 TO 26)
Track Workout: These are fast 400m’s at Mile pace, with generous rest. If you’re running a Turkey Trot this week, run the lower range of reps. Those not racing a turkey trot should target the higher rep range. View the pace chart HERE. Tempo Workout: Your local turkey trot should replace your tempo workout. If your not racing target 5-7 miles of running if possible.
NOVICE
NOVICE II
INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3 miles Easy
Rest or Strength Train
3 miles Easy
Turkey Trot or 3 miles Easy
Rest
7 miles Long Run
Rest
3 miles Easy
1-2 mi Warmup 4-6 x 400m @ 1mi pace 3min Rest 1-2 mi Cooldown
Rest or Strength Train
Turkey Trot or 3 miles Easy
Rest
7 miles Long Run
Rest
1-2 mi Warmup 4-6 x 400m @ 1mi pace 3min Rest 1-2 mi Cooldown
3 miles Easy
Turkey Trot
Rest
10 miles Long Run
Rest
Turkey Trot
3 miles Easy or Rest
11 miles Long Run
Rest
Rest
6-7 miles Run 4, Walk 1
Rest
3 miles Easy Strength Train
5 miles Easy
ADVANCED
RUN/WALK
Strength Train
3 miles Run 2, Walk 1
1-2 mi Warmup 8 x 400m @ 1mi pace 3min Rest 1-2 mi Cooldown
Rest or Strength Train
5 miles Easy + 6 x :03 sprints Strength Train
3 miles Run 2, Walk 1
Turkey Trot or 3 miles Easy Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
Walking Toe Touch
Dips
V-Sit
Drop Squat
Body Weight Rows
Leg Lifts
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 V-Sits: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps 30 sec rest between sets
WEEK 2 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