WINTER HALF MARATHON TRAINING:
WEEK
8 (DEC 23 TO DEC 29)
Track Workout: This workout will be a Fartlek tempo workout. You can complete this workout on the track or a quiet road. You should feel good after this workout. Reference specific workout pace chart for splits HERE.
Tempo Workout: 3 mile tempo for Intermediate, with moderately fast 200's afterwards. Advanced will tempo 5 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
RUN/WALK
NOVICE I
5mi @Run 2, Walk 1 4mi @Run 2, Walk 1 Christmas (rest)
NOVICE II
5mi @E 5mi @E
(rest)
5mi @Run 2, Walk 1 + Strength Rest 11mi @Run 4, Walk 1 Rest
5mi @E 1mi warm up 4x 5:00 @ Tempo, w/2:00 jog rest 1mi cool down
1-2mi warm up
(rest)
3mi @Tempo+ 4x200m @5k 1-2mi cool down 5mi @E+ Strength Christmas (rest)
@E + Strength
1-2mi warm up 4-5x 5:00 @ T Rest: 2:00 jog 1-2mi cool down
2mi cool down
5mi @Tempo+ 1mi @10k, w/3:00r 1-2mi cool down 7mi @E + 3x :11 sprints+ strength Christmas (rest) 2mi warm up 5x 5:00 @ T Rest: 2:00 jog 2mi cool down 7mi @E 16mi @LR Rest
STRENGTH TRAINING WEEK
8
WARM UP
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg)
Leg Pull Back (10 each leg)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Carioca (10 Cross Over Steps each direction)
Complete sequence once
NOVICE I
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.
