SPRING HALF MARATHON TRAINING: WEEK 8 (MAY 2-8)
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
THU
5 mi
@ Easy Pace
Rest
NOVICE
5 mi
or
@ Easy Pace
Strength Training
FRI
SAT
Rest
@ Long Run Pace
SUN
5 mi
@ Easy Pace
10 mi Rest
Strength Training
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
5 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
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
5 mi
4 mi 12 mi
@ Easy Pace Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
1-2 mi Cool Down
Rest
RUN/WALK
5 mi
5 mi
or
5 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest
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