WINTER HALF MARATHON TRAINING: WEEK 5 (DEC 6-12 )
Speed Workout: This week we take it up to 800m repeats (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 800m 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 2 x 2 mile at tempo pace with a 1-2 minute rest between each 2 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
NOVICE
TUE
HERE.
WED
THU
Rest
FRI
SAT
SUN
4 mi
4 mi
or
4 mi
@ Easy Pace
@ Easy Pace
Strength
@ Easy Pace
Training
Rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
5-6 x 800m @ 10k-5k pace 3 min rest
4 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
6 mi
ADVANCED
2 x 2 mi
@ Easy Pace
@ Tempo Pace
1-2 min rest
Strength Training
1-2 mi Warm Up
5-6 x 800m @ 10k-5k pace 3 min rest
Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
4 mi
4 mi
or
4 mi
Run 2, Walk 1
Run 3, Walk 1
Strength
Run 3, Walk 1
Training
4 mi 8 mi
1-2 mi Cool Down
Rest
RUN/WALK
5 mi @ Easy Pace
Strength Training
Rest
7 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Drop Squats
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 5 WARM UP
Walking Toe Touch
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
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 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Advanced: 2 x 15-20 reps
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Advanced: 2 x 15-20 reps
Plank x 3 Directions: 2 x 60 sec Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets