WINTER HALF MARATHON TRAINING: WEEK 6 (DEC 18 TO DEC 24)
Track Workout: 1000m repeats from 10k-Tempo. Novice runners should focus on tempo pace with a longer 2:00 rest. Advanced should target 10k pace with the shorter 1:30 rest. 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
4 miles Easy
Rest or Strength Train
4 miles Easy
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1:30-2min Rest 1-2 mi Cooldown
4 miles Easy
5 miles MP
4 miles Run 3, Walk 1
4 miles Easy Strength Train
5 miles Easy + 4 x :07 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1:30-2min Rest 1-2 mi Cooldown 1-2 mi Warmup 5 x 1000m @ 10k-Tempo pace 1:30-2min Rest 1-2 mi Cooldown
4 miles Run 3, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
7 miles Long Run
Rest
Rest
7 miles Long Run
Rest
Rest
11 miles Long Run
Rest
Rest
11 miles Long Run w/3mi @ MP
Rest
Rest
7 miles Run 4, Walk 1
Rest
Strength Train 4 miles Easy Strength Train
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
Hip Bridge
Push Ups
Elbow To Knee
NOVICE I
NOVICE I
NOVICE I
WEEK 6 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
Supermans
Hip Rotations
Body Weight Rows
Ab Twists
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: 2 x 15-20 reps 1 min rest between sets
Elbow To Knee: 2 x 15 each side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets