2024-2025 Winter Half Marathon Training Week 4

WINTER HALF MARATHON TRAINING: WEEK 4 (NOV

24 TO DEC 1 )

Track Workout: Run the track workout or race a Thursday Turkey Trot. You are running repetitions of 800m at 5k pace. The length of these reps will make this a challenging workout. Your effort should walk the edge of “under control” and “crash and burn.” Reference specific workout pace chart for splits HERE.

Tempo Workout: 3 miles at tempo, advanced will rest 3:00 before running an additional mile at 10k pace. Run a normal W/U, advanced may want to shorten the C/D. View the pace chart HERE.

3mi @Run 2, Walk 1 Rest or Strength 4mi @Run 2, Walk 1

(rest) 3mi @Run 2, Walk 1 + Strength 8mi @Run 4, Walk 1

NOVICE I

3mi @E Rest or Strength

1-2mi warm up

3mi @Tempo 1-2mi cool down 3mi @E + Strength

@5k

1-2mi warm up *5-6x 800m @5k Rest: 3:00 1-2mi cool down

2mi warm up

3mi @Tempo+ 1mi @10k, w/3:00r 1-2mi cool down

6mi @E+ 5x: 05 sprints+ + Strength 2mi warm up *6x 800m @5k Rest: 3:00 2mi cool down

STRENGTH TRAINING WEEK 4

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. Reverse Lunge

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