SPRING HALF MARATHON TRAINING: WEEK 7 (APRIL 25-MAY 1 ) 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
@ Easy Pace
Rest
NOVICE
4 mi
or
@ Easy Pace
Strength Training
FRI
HERE.
SAT
SUN
4 mi
@ Easy Pace
9 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
4-5 x 1000m @ 10k-Tempo Pace 2 min rest
4 mi @ Easy Pace
Rest
9 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
6 mi
ADVANCED
5 x 1 mi
Strength
4-5 x 1000m @ 10k-Tempo Pace 2 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Tempo Pace 1-2 min rest
1-2 mi Warm Up
Rest
RUN/WALK
4 mi 10 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
4 mi
4 mi
or
4 mi
Run 3, Walk 1
Strength
Run 4, Walk 1
Training
5 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
9 mi Run 4, Walk 1
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