WINTER HALF MARATHON TRAINING: WEEK 11 (JAN
Track Workout: You are running repetitions of 200m at 5k with very short rest. These should be quick, but easy enough to feel recovered going into each rep. You should run even or negative splits. Reference specific workout pace chart for splits HERE.
Tempo Workout: 3 mile tempo for Advanced. Reference specific workout pace chart for splits HERE.
STRENGTH TRAINING WEEK
11
WARM UP
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg)
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
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
2 x 12-15 reps
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 rep
Hip Bridge
Hip Series