WINTER HALF MARATHON TRAINING: WEEK 1 (NOV
Track Workout: You are running repetitions of 200m at Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. View the pace chart HERE.
Tempo Workout: After a warm up jog, complete a 2-3 mile tempo. Use the pace chart as a guide, but focus primarily on the feeling of “comfortably fast.”
3mi Run 2, Walk 1 Rest or Strength
1-2mi warm up 2mi @Tempo
cool down
2mi
@E + Strength
@Run 2, Walk 1
@Run 2, Walk 1 + Strength
STRENGTH TRAINING WEEK 1
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. Forward Lunge
NOVICE I
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
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
2 x 12-15 reps
