SPRING HALF MARATHON TRAINING: WEEK 6 (APRIL 18-24) Speed Workouts: This week we run a cutdown ladder starting with 1000m at 5k pace and then working down to 200m at 1 mi pace. You will want to stay controlled on the 1000m portion of the workout and then stay within the 5k-1mi range for the shorter intervals. The rest is just 2- 3min. after each interval, so pace wisely. Find specific pace chart
HERE.
Tempo: This week advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs get longer, take that into account when selecting your pace. Tempo pace chart can be referenced
MON
TUE
WED
THU
4 mi
@ Easy Pace
Rest
NOVICE
4 mi
or
@ Easy Pace
Strength Training
FRI
HERE.
SAT
SUN
4 mi
@ Easy Pace
8 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
1000m, 800m, 600m, 400m, 200m @ 5k-1mi pace 2-3 min rest
4 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up 6 mi
ADVANCED
5 mi @ Tempo Pace
@ Easy Pace Strength Training
1000m, 800m, 600m, 400m, 200m @ 5k-1mi pace 2-3 min rest
5 mi
4 mi
@ Easy Pace
9 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
1-2 mi Cool Down
Rest
RUN/WALK
4 mi
4 mi
or
4 mi
Run 3, Walk 1
Strength
Run 3, Walk 1
Training
Run 2, Walk 1 Strength Training
Rest
8 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Hip Bridge
NOVICE I
UPPER BODY
CORE
Push Ups
Elbow To Knee
NOVICE I
NOVICE I
WEEK 6 WARM UP
Single Leg Cone Touch
Dips
Supermans
Hip Rotations
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 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: 2 x 15-20 reps
Elbow To Knee: 2 x 15 each side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets