SUMMER HALF MARATHON TRAINING: WEEK 11 (SPET 12-18)
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 HERE. Tempo: 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.
MON
NOVICE
NOVICE II
TUE
WED
THU
3 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
ADVANCED
3 mi @ Tempo Pace
RUN/WALK
3 mi Run 4, Walk 1
5 mi @ Easy Pace Strength Training
Rest or Strength Training
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
1-2 mi Warm Up 6-8 x 200m @ 5k-1mi pace Equal jog rest 1-2 mi Cool Down
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
1-2 mi Warm Up 6-8 x 200m @ 5k-1mi pace Equal jog rest 1-2 mi Cool Down
4 mi @ Easy Pace
Rest
4 mi 6 mi @ Easy Pace @ Long Run Pace or Rest
3 mi Run 4, Walk 1
3 mi Run 2, Walk 1
Rest
6 mi Run 4, Walk 1
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 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
2 sets: 5 touches in each direction, on each leg
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 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: 3 x 15-20 reps 1 min rest between sets
V-Sits 3 x 15-20 reps Dead Bugs: 3 x 15-20 reps Ab Twist: 3 x 30 sec 30 sec rest between sets