SPRING HALF MARATHON TRAINING: WEEK 9 (MAY 9-15) Speed Workouts: This week we bump up to 1200m intervals at 10k to tempo pace. The rest is 2 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific paces, click
HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 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. Tempo pace chart can be referenced
MON
TUE
WED
THU
5 mi
@ Easy Pace
Rest
NOVICE
5 mi
or
@ Easy Pace
Strength Training
FRI
SAT
HERE.
SUN
5 mi
@ Easy Pace
12-13 mi Rest
@ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up Rest
NOVICE II
5 mi
or
@ Easy Pace
Strength Training
4-5 x 1200m @ 10k-Tempo pace 2 min rest
5 mi @ Easy Pace
Rest
12-13 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down
7 mi
ADVANCED
3 x 2 mi
Strength
4-5 x 1200m @ 10k-Tempo pace 2 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Tempo Pace 2-3 min Rest
1-2 mi Warm Up
Rest
RUN/WALK
4 mi 12-14 mi Rest
@ Long Run Pace
Strength Training
@ Easy Pace or Rest
5 mi
5 mi
or
5 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
6 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
12-13 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Up
Shoulder Taps
Elbow To Knee
NOVICE I
NOVICE I
NOVICE I
WEEK 9 WARM UP
Single Leg Cone Touch
Push Ups
Hip Bridge
Plank Push Up
Ab Twist
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Advanced: 2 x 10-12 reps
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
Elbow To Knee: 2 x 10-15 reps Hip Bridge: 2 x 10-15 reps Ab Twist: 2 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets
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