WINTER HALF MARATHON TRAINING: WEEK 8 (JAN 1 TO JAN 7)
Track Workout: 1200m repeats from Tempo. Novice runners should take longer rest. Advanced runners should focus on keeping the rest short. Start conservatively and settly into your tempo pace as the workout progresses. Reference specific workout pace chart for splits HERE. Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 5 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
5 miles Easy
Rest or Strength Train
5 miles Easy
5 miles Easy
Rest or Strength Train
1-2 mi Warmup 4-5 x 1200m @ Tempo pace 1:30-2min Rest 1-2 mi Cooldown
3 miles Tempo + 4 x 200m @ 5k
5 miles Tempo + 1mi @ 10k
5 miles Run 4, Walk 1
5 miles Easy Strength Train
7 miles Easy + 3 x :11 sprints Strength Train
Rest or Strength Train
1-2 mi Warmup 5 x 1200m @ Tempo pace 1:30-2min Rest 1-2 mi Cooldown 1-2 mi Warmup 5-6 x 1200m @ Tempo pace 1:30-2min Rest 1-2 mi Cooldown
5 miles Run 4, Walk 1
THURSDAY 5 miles Easy
FRIDAY
SATURDAY
SUNDAY
Rest
11 miles Long Run
Rest
Rest
11 miles Long Run
Rest
Rest
14 miles Long Run
Rest
5 miles Easy or Rest
16 miles Long Run
Rest
Rest
11 miles Run 4, Walk 1
Rest
Strength Train 5 miles Easy Strength Train
5 miles Easy Strength Train
7 miles Easy Strength Train
5 miles Run 2, Walk 1 Strength Train
STRENGTH TRAINING
LOWER BODY Lunge Matrix
2 sets: 5 touches in each direction, on each leg
NOVICE I
UPPER BODY
CORE
Plank Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
Dips
V-Sits
2 sets: 10 in each direction, on each leg
Body Weight Row
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 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 V-Sits: 2 x 10-20 reps Leg Lifts: 2 x 10-20 reps 30 sec rest between sets
WEEK 8 Cone Touch Matrix
WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
2 sets: 5 touches in each direction, on each leg
Hip Series