SUMMER HALF MARATHON TRAINING: WEEK 1 (JULY 4-10) Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits HERE.
MON
NOVICE
NOVICE II
ADVANCED
RUN/WALK
3 mi @ Easy Pace
3 mi @ Easy Pace
4 mi @ Easy Pace
3 mi Run 2, Walk 1
TUE
WED
Rest or Strength Training
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest 1-2 mi Cool Down
5 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 5-6 x 200m @ 5k-1 mi Pace Equal Jog Rest 1-2 mi Cool Down
3 mi Run 2, Walk 1
THU 3 mi @ Easy Pace
FRI
SAT
SUN
Rest
4 mi @ Long Run Pace
Rest
Rest
4 mi @ Long Run Pace
Rest
Rest
4 mi 5 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
3 mi @ Easy Pace Strength Training
4 mi @ Easy Pace Strength Training
3 mi Run 2, Walk 1 Strength Training
Rest
4 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Shoulder Tap
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 1 WARM UP 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
Single Leg Cone Touch
Dips
Supermans
Body Weight Squat
Body Weight Rows
Ab Twists
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 1 min rest between sets
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 1 min rest between sets
Plank: 2 x 30-45 sec/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets