WINTER HALF MARATHON TRAINING: WEEK 7 (DEC 20-26 ) **Note: Due to holiday, there will be no group long runs on December 25**
Speed Workouts: This week we run 1000m intervals at tempo to 10k pace. The rest is 2 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click
HERE.
Tempo: Advanced runners this week run cruise intervals in 5 sets of 1 mile with 1-2 minute rest after each 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. As tempo workouts get longer, take that into account when selecting your pace. Tempo pace chart can be referenced
MON
TUE
WED
THU 4 mi
9 mi
4 mi
@ Easy Pace
@ Long Run Pace
@ Easy Pace
Rest
NOVICE
4 mi
or
@ Easy Pace
Strength Training
HERE.
FRI
Rest
Strength Training
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
4-5 x 1000m @ 10k-Tempo Pace 2 min rest
Rest
9 mi
4 mi @ Easy Pace
SUN
No group long run
1-2 mi Warm Up Rest
SAT
@ Long Run Pace Rest
Rest
No group long run
Strength Training
1-2 mi Cool Down
6 mi
ADVANCED
5 mi x 1 mi @ Tempo Pace 1-2 min rest
1-2 mi Warm Up
Strength
4-5 x 1000m @ 10k-Tempo Pace 2 min rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
10 mi
5 mi
@ Long Run Pace
@ Easy Pace
Rest
No group long run
Strength Training
4 mi
9 mi
4 mi
or
4 mi
Run 2, Walk 1
Run 4, Walk 1
Run 3, Walk 1
Strength
Run 4, Walk 1
Training
Strength Training
Rest
No group long run
4 mi @ Easy Pace or Rest
Rest
STRENGTH TRAINING
LOWER BODY Drop Squat
NOVICE I
UPPER BODY
CORE
Single Leg Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 7 WARM UP
Cone Touch Matrix
Dips
Dead Bugs
Reverse Lunge
Shoulder Taps
Elbow To Knee
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Advanced: 2 x 12-15 reps
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Advanced: 3 x 15-20 reps
Plank x3 Directions: 60 sec/side Dead Bugs: 2 x 60 sec Elbow To Knee: 2 x 10-15 reps
1 min rest between sets
1 min rest between sets
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
30 sec rest between sets