WINTER HALF MARATHON TRAINING: WEEK
5 (DEC 2 TO DEC 8)
Track Workout: 1 mile at 10k pace, which should be a comfortably fast at your tempo pace. You should be fully recovered by the 400's. The 400's should be even splits at 5k pace. Reference specific workout pace chart for splits HERE.
Tempo Workout: 3 mile tempo for Intermediate. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
4mi @Run 2, Walk 1 Rest or Strength 4mi @Run 2, Walk 1 4mi @Run 2, Walk 1 + Strength
9mi @Run 4, Walk 1 Rest
NOVICE I
or Strength
4mi @E Rest or Strength 1mi warm up 1600m @Tempo+ 4-6x 400m, @5k Rest: 1:30-1:45 1mi cool down
1-2mi warm up
3mi @Tempo 1-2mi cool down 4mi @E + Strength
2mi warm up
4mi @Tempo +1mi @10k, w/3:00r 1-2mi cool down 6mi @E+ 4x :07 sprints+ + Strength
1-2mi warm up
1600m @Tempo+ 6x 400m, @5k Rest: 1:30-1:45 1-2mi cool down
2mi warm up
1600m @Tempo+ 8x 400m, @5k Rest: 1:30-1:45 2mi cool down 6mi @E + Strength 4mi @E 14mi @LR Rest
STRENGTH TRAINING WEEK 5
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
