SUMMER HALF MARATHON TRAINING: WEEK 9 (AUG 29-SEPT 4) Speed Workouts: This week we bump up to 1200m intervals at 10k to tempo pace. The rest is 2 -3 minutes. 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 HERE.
MON
NOVICE
NOVICE II
ADVANCED
RUN/WALK
5 mi @ Easy Pace
5 mi @ Easy Pace
3 x 2 mi @ Tempo Pace 2-3 min Rest
5 mi Run 4, Walk 1
TUE
WED
Rest or Strength Training
5 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1200m @ 10k-Tempo pace 2-3 min rest 1-2 mi Cool Down
7 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1200m @ 10k-Tempo pace 2 min rest 1-2 mi Cool Down
5 mi Run 4, Walk 1
THU 5 mi @ Easy Pace
FRI
SAT
SUN
Rest
12-13 mi @ Long Run Pace
Rest
Rest
12-13 mi @ Long Run Pace
Rest
Rest
4 mi 12-14 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
5 mi @ Easy Pace Strength Training
6 mi @ Easy Pace Strength Training
5 mi 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 Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 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
Single Leg Cone Touch
Push Ups
Hip Bridge
2 sets: 10 in each direction, on each leg
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 1 min rest between sets
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 1 min rest between sets
Elbow To Knee: 2 x 10-15 reps Hip Bridge: 2 x 10-15 reps Ab Twist: 2 x 30 sec 30 sec rest between sets
Hip Series