SUMMER HALF MARATHON TRAINING: WEEK 2 (JULY 11-17)
Track Workout: This week's track workout bumps up to 400m repeats (1 lap) running 5k-1 mi pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. Reference specific workout pace chart for splits HERE. Tempo: Advanced runners also have their first tempo run this week. This is a 3mi continuous tempo run meant to be run at 80-90% effort level. Aim to run even or negative splits. For your specific tempo pace you can reference the pace chart HERE.
MON
NOVICE
NOVICE II
ADVANCED
RUN/WALK
3 mi @ Easy Pace
3 mi @ Easy Pace
3 mi @ Tempo
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 400m @ 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 400m @ 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
5 mi @ Long Run Pace
Rest
Rest
5 mi @ Long Run Pace
Rest
Rest
4 mi 6 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
5 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 2 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
Walking Toe Touch
Dips
V-Sit
Drop Squat
Body Weight Rows
Leg Lifts
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 V-Sits: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps 30 sec rest between sets