WINTER HALF MARATHON TRAINING: WEEK 10 (JAN 9-15) Speed Workouts: This week we return to 400m repeats (1 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 run cruise intervals in 4 sets of 1 mile with 1-2 mins 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
4 mi @ Easy Pace
4 mi @ Easy Pace
4 x 1 mi @ Tempo Pace 1-2 min Rest
4 mi Run 4, Walk 1
TUE
WED
Rest or Strength Training
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 5k-1mi pace 2 min rest 1-2 mi Cool Down
6 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 6-8 x 400m @ 5k-1mi pace 2 min rest 1-2 mi Cool Down
4 mi Run 4, Walk 1
THU 4 mi @ Easy Pace
FRI
SAT
SUN
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi Run 4, Walk 1
Rest
Strength Training
4 mi @ Easy Pace Strength Training
3 mi @ Easy Pace Strength Training
4 mi Run 2, Walk 1 Strength Training
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
V-Sits
NOVICE I
NOVICE I
NOVICE I
WEEK 10 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