2024-2025 Winter Half Marathon Training Week 7

WINTER HALF MARATHON TRAINING: WEEK 7 (DEC 16 TO DEC 22)

Track Workout: You will run 10k paced 800m with decreasing rest after each rep. Each rep should feel comfortably fast, but will feel challenging as you lose :15 rest after each rep. You can view the pace chart HERE.

Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. 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

@Run 3, Walk 1

@E

1-2mi warm up 3mi @Tempo+ 4x200m @5k 1-2mi cool down 4mi @E + Strength

warm up

800m, @10k, Rest: 2:30r -:15 per rep 1-2mi cool down

@Run 2, Walk 1 + Strength

2mi warm up

4mi @Tempo+ 1mi @10k, w/3:00r 1-2mi cool down

@E+ 3x :11 sprints+ + Strength 2mi warm up 8x 800m, @10k, Rest: 2:15r -:15 per rep 2mi cool down

@E + Strength

@Run 4, Walk 1

STRENGTH TRAINING WEEK 7

1-

Drop Squat

Walking Toe Touch

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

STRENGTH 2-

Reverse Lunge

Lateral Lunge

Shoulder Taps

Single Leg Push Up

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.

Deadbugs