2021 SUMMER HALF MARATHON TRAINING: WEEK 3 (JULY 19-25)
Track Workout: This week we take it up to 600m repeats (1 1/2 laps) running between 10k-5k pace. You
will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart
HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile interval. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. For your specific tempo pace you can reference the pace chart
MON
TUE
WED
THU
3 mi
@ Easy Pace
Rest
NOVICE
3 mi
or
@ Easy Pace
Strength Training
HERE.
FRI
SAT
SUN
3 mi
@ Easy Pace
6 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
5-6 x 600m @ 10k-5k Pace 3 min Rest
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
5 mi 3 x 1 mi
ADVANCED
Strength
5-6 x 600m @ 10k-5k Pace 3 min Rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Tempo Pace 1-2 min Rest
1-2 mi Warm Up
Rest
RUN/WALK
4 mi 7 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
3 mi
3 mi
or
3 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
6 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Reverse Lunge
NOVICE I
UPPER BODY
CORE
Push Ups
Dead Bugs
NOVICE I
NOVICE I
WEEK 3 WARM UP
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Series
Body Weight Rows
Leg Lifts
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
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Advanced: 2 x 12-15 reps
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Advanced: 2 x 12-15 reps
Dead Bugs: 2 x 30-45 sec Elbow To Knee: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps
1 min rest between sets
1 min rest between sets
30 sec rest between sets