WINTER HALF MARATHON TRAINING: WEEK 11 (JAN 17-23) Speed Workouts: This week we return to 200m repeats (1/2 lap) running 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. For specific paces, click
Tempo:
Advanced runners this week have a continuous 3 mile tempo run. Aim to run even or negative
splits, your last mile split should be your fastest Tempo pace chart can be referenced
MON
HERE.
TUE
WED
THU
FRI
HERE.
SAT
SUN
Rest
NOVICE
3 mi
or
@ Easy Pace
Strength Training
3 mi @ Easy Pace
3 mi @ Easy Pace
6 mi Rest
@ Long Run Pace
Rest
1-2 mi Warm Up Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
6-8 x 200m @ 5k-1mi pace Equal jog rest
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
1-2 mi Cool Down
5 mi
ADVANCED
3 mi @ Tempo Pace
1-2 mi Warm Up
Strength
6-8 x 200m @ 5k-1mi pace Equal jog rest
Training
1-2 mi Cool Down
@ Easy Pace
4 mi
4 mi @ Easy Pace
6 mi Rest
@ Long Run Pace
@ Easy Pace or Rest
Rest
RUN/WALK
3 mi
or
3 mi
3 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Run 2, Walk 1
Training
Rest
6 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
V-Sits
NOVICE I
NOVICE I
NOVICE I
WEEK 11 Cone Touch Matrix
WARM UP
2 sets: 5 touches in each
Dips
Dead Bugs
Squat Jump
Plank Push Up
Ab Twist
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 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Advanced: 3 x 15-20 reps
V-Sits 3 x 15-20 reps Dead Bugs: 3 x 15-20 reps Ab Twist: 3 x 30 sec
1 min rest between sets
1 min rest between sets
direction, on each leg
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
30 sec rest between sets