WINTER HALF MARATHON TRAINING: WEEK 5 (DEC 11 TO DEC 17)
Track Workout: 1 mile at 10k pace, which should be a comfortably fast “cruise” pace. You should be fully recovered by the 800's. The 800's should be even splits at 5k pace. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempo for Intermediate. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
NOVICE
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
MONDAY
TUESDAY
WEDNESDAY
4 miles Easy
Rest or Strength Train
4 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 1600m @ 10k, 2-3 x 800m @ 5k 2-3min Rest 1-2 mi Cooldown
3 miles Tempo
4 miles Tempo + 1mi @ 10k
4 miles Run 3, Walk 1
4 miles Easy Strength Train
6 miles Easy + 4 x :07 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 1600m @ 10k, 3-4 x 800m @ 5k 2:30-3min Rest 1-2 mi Cooldown 1-2 mi Warmup 1600m @ 10k, 4-5 x 800m @ 5k 2:30-3min Rest 1-2 mi Cooldown
4 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
9 miles Long Run
Rest
Rest
9 miles Long Run
Rest
Rest
13 miles Long Run
Rest
4 miles Easy or Rest
14 miles Long Run
Rest
Rest
9 miles Run 4, Walk 1
Rest
Strength Train
4 miles Easy
4 miles Easy Strength Train
6 miles Easy Strength Train
4 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squats
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 5 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
Walking Toe Touch
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
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 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
Plank x 3 Directions: 2 x 60 sec Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec 30 sec rest between sets