SPRING HALF MARATHON TRAINING: WEEK 11 (MAY 23-29)
Speed Workouts: This week we return to 200m repeats (1/2 lap) running 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. For specific paces, click
Tempo:
HERE.
Advanced runners this week have a continuous 3 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.
*Note No group long run due to Memorial Day Weekend*
MON
TUE
WED
THU
FRI
3 mi
or
@ Easy Pace
Strength Training
3 mi @ Easy Pace
@ Long Run Pace
3 mi @ Easy Pace
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
No group long run due to holiday
6-8 x 200m @ 5k-1mi pace Equal jog rest
6 mi 3 mi @ Easy Pace
@ Long Run Pace Rest
due to holiday
ADVANCED
3 mi @ Tempo Pace
1-2 mi Warm Up
Strength
6-8 x 200m @ 5k-1mi pace Equal jog rest
Training
1-2 mi Cool Down
@ Easy Pace
6 mi @ Long Run Pace
4 mi @ Easy Pace
Rest No group long run due to holiday
Rest
RUN/WALK
4 mi @ Easy Pace or Rest
6 mi
3 mi
or
3 mi
3 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Run 2, Walk 1
Training
Rest No group long run
1-2 mi Cool Down
5 mi
Rest
Rest
1-2 mi Warm Up Rest
SUN
6 mi
Rest
NOVICE
SAT
Rest
Run 4, Walk 1 No group long run due to holiday
Rest
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
V-Sits
NOVICE I
NOVICE I
NOVICE I
WEEK 11 Cone Touch Matrix
WARM UP
2 sets: 5 touches in each
Dips
Dead Bugs
Squat Jump
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 12-15 reps
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Advanced: 3 x 15-20 reps
V-Sits 3 x 15-20 reps Dead Bugs: 3 x 15-20 reps Ab Twist: 3 x 30 sec
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) Carioca (10 Cross Over Steps each direction)
Complete sequence once
30 sec rest between sets