2024-2025 Winter Half Marathon Training Week 6

WINTER HALF MARATHON TRAINING: WEEK 6 (DEC 9 TO DEC 15)

Track Workout: 1000m repeats from 10k. Rest is short for these intervals and the same across training levels. You should feel comfortably fast, and finish the workout knowing you could have run one more rep. Reference specific workout pace chart for splits HERE.

Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, this is a cutback week. Total volume on the day will be 7-9 miles. View the pace chart HERE.

STRENGTH TRAINING WEEK 6

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