WINTER HALF MARATHON TRAINING: WEEK 3 (NOV 27 TO DEC 3) Track Workout: You are running repetitions of 600m at 5k pace. These should feel aerobically challenging, but not all out. You’re goal should be to run even splits. 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
3 miles Easy
Rest or Strength Train
3 miles Easy
3 miles Easy
Rest or Strength Train
1-2 mi Warmup 4-5 x 600m @ 5k pace 2-3min Rest 1-2 mi Cooldown
4 miles Easy
5 mi @MP
3 miles Easy Strength Train
4 miles Easy + 5 x :05 sprints Strength Train
3 miles Run 2, Walk 1
Rest or Strength Train
1-2 mi Warmup 5 x 600m @ 5k pace 2-3min Rest 1-2 mi Cooldown 1-2 mi Warmup 5 x 600m @ 5k pace 2-3min Rest 1-2 mi Cooldown
3 miles Run 2, Walk 1
THURSDAY 3 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
6 miles Long Run
Rest
Rest
6 miles Long Run
Rest
Rest
8 miles Long Run
Rest
Rest
8 miles Long Run w/ 3mi @ MP
Rest
Rest
5 miles Run 4, Walk 1
Rest
Strength Train 3 miles Easy Strength Train
5 miles Easy Strength Train
5 miles Easy Strength Train
3 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Reverse Lunge
Push Ups
Dead Bugs
NOVICE I
NOVICE I
NOVICE I
WEEK 3 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
Elbow To Knee
Hip Series
Body Weight Rows
Leg Lifts
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 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
Dead Bugs: 2 x 30-45 sec Elbow To Knee: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps 30 sec rest between sets