WINTER HALF MARATHON TRAINING: WEEK 7 (DEC 25 TO DEC 31) Track Workout: A 3,000m time trial. This will be an opportunity to check your fitness halfway though training. You can figure out your target pace with the workout pace chart HERE. Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. 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
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
4 miles Easy
Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
3 miles Tempo + 4 x 200m @ 5k
4 miles Tempo + 1mi @ 10k
4 miles Run 3, Walk 1
4 miles Easy Strength Train
7 miles Easy + 3 x :11 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
1-2 mi Warmup 3,000m Time Trial 1-2 mi Cooldown
4 miles Run 4, Walk 1
THURSDAY 4 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
10 miles Long Run
Rest
Rest
10 miles Long Run
Rest
Rest
13 miles Long Run
Rest
5 miles Easy or Rest
15 miles Long Run
Rest
Rest
10 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
Drop Squat
Single Leg Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 7 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
Cone Touch Matrix
Dips
Dead Bugs
Reverse Lunge
Shoulder Taps
Elbow To Knee
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Advanced: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Advanced: 3 x 15-20 reps 1 min rest between sets
Plank x3 Directions: 60 sec/side Dead Bugs: 2 x 60 sec Elbow To Knee: 2 x 10-15 reps 30 sec rest between sets