WINTER HALF MARATHON TRAINING: WEEK 9 (DEC 30
Track Workout: We will be tunning a 3,000m time trial to test our fitness before our target half marathon. You can view a projected pace chart 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
9
Hip Series
WARM UP
Jumping Jacks (30 sec)
Walking Toe Touch (10 each le
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)
STRENGTH 2-
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.
Carioca (10 Cross Over Steps each direction) Run/Walk: 2 x 10-12 reps
Complete sequence once
Elbow to Knee
Jump Squat
Drop Squat
Ab Twist