WINTER HALF MARATHON TRAINING: WEEK 1 (NOV 8-14) Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits
MON
NOVICE
TUE
HERE.
WED
THU
3 mi
@ Easy Pace
Rest 3 mi @ Easy Pace
or Strength
FRI
SAT
SUN
3 mi
@ Easy Pace
Training
4 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 200m @ 5k-1 mi Pace Equal Jog Rest
3 mi @ Easy Pace
Rest
4 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
5 mi
ADVANCED
4 mi @ Easy Pace
1-2 mi Warm Up
Strength
5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
4 mi
5 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
3 mi
3 mi
or
3 mi
Run 2, Walk 1
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
4 mi
@ Easy Pace
Strength Training
Rest
4 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Shoulder Tap
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 1 WARM UP
Single Leg Cone Touch
Dips
Supermans
Body Weight Squat
Body Weight Rows
Ab Twists
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 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Advanced: 2 x 12-15 reps
1 min rest between sets
1 min rest between sets
Plank: 2 x 30-45 sec/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets