WINTER HALF MARATHON TRAINING: WEEK 8 (DEC 27-JAN 2 ) **Note: Due to holiday, group long run is moved from Jan. 1 to Jan. 2**
Speed Workouts: This week we run a cutdown ladder starting with 1200m at 10k pace and then work down to 200m at 5k pace. You will want to stay controlled on the 1200m interval portion of the workout and then stay within the 5k range for the shorter intervals. The rest is just 2 min. after each interval, so pace wisley. For specific paces, click
HERE.
Tempo: Advanced runners this week have a continuous 6 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. Tempo pace chart can be referenced HERE.
MON
TUE
WED
Rest
NOVICE
5 mi
or
@ Easy Pace
Strength Training
THU
FRI
SAT
10 mi
5 mi 5 mi
@ Easy Pace
@ Easy Pace
SUN
@ Long Run Pace Rest
Rest
Run moved due to
Strength Training
holiday
1-2 mi Warm Up Rest
NOVICE II
5 mi
or
@ Easy Pace
Strength Training
1200m, 1000m, 800m, 600m, 400m, 200m @ 10k-5k pace 2 min rest
10 mi
5 mi @ Easy Pace
@ Long Run Pace Rest
Rest
Run moved due
Strength Training
to holiday
1-2 mi Cool Down 1-2 mi Warm Up 7 mi
ADVANCED
6 mi @ Tempo Pace
@ Easy Pace
Strength Training
1200m, 1000m, 800m, 600m, 400m, 200m @ 10k-5k pace 2 min rest
12 mi 5 mi
4 mi
@ Easy Pace
Rest
Strength Training
@ Long Run Pace
@ Easy Pace
or
Run moved due to
Rest
holiday
1-2 mi Cool Down
Rest
RUN/WALK
5 mi
or
5 mi
Run 2, Walk 1
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
10 mi
5 mi
Strength Training
Run 4, Walk 1 Rest
Rest
Run moved due to holiday
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Plank Push Ups
Plank x 3 Directions
Lunge Matrix 2 sets: 5 touches in each direction, on each leg
NOVICE I
NOVICE I
NOVICE I
WEEK 8 Cone Touch Matrix
WARM UP
2 sets: 5 touches in each
Dips
V-Sits
Body Weight Row
Leg Lifts
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 V-Sits: 2 x 10-20 reps Leg Lifts: 2 x 10-20 reps
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)
Hip Series 2 sets: 10 in each direction, on each leg
Carioca (10 Cross Over Steps each direction)
Complete sequence once
30 sec rest between sets