RUN/WALK MON TUE WED THU FRI SAT SUN
Workouts:
week we return to
repeats
lap) running
pace. You will
to
conservative and then get faster
the workout
running
speed
runners this week have
continuous
mile
run
splits, your
mile split
your
Tempo
WINTER HALF MARATHON TRAINING: WEEK 11 (JAN 16-22) NOVICE NOVICE II ADVANCED 3 mi @ Easy Pace 4 mi @ Easy Pace 3 mi Run 2, Walk 1 6 mi @ Long Run Pace Rest Rest 3 mi Run 4, Walk 1 3 mi @ Easy Pace 6 mi @ Long Run Pace 6 mi @ Long Run Pace 6 mi Run 4, Walk 1 5 mi @ Easy Pace Strength Training Rest 3 mi @ Easy Pace 3 mi @ Easy Pace 3 mi @ Tempo Pace Rest or Strength Training Rest or Strength Training Rest or Strength Training Rest Rest Rest Rest 3 mi Run 4, Walk 1 3 mi @ Easy Pace 1-2 mi Warm Up 6-8 x 200m @ 5k-1mi pace Equal jog rest 1-2 mi Cool Down 1-2 mi Warm Up 6-8 x 200m @ 5k-1mi pace Equal jog rest 1-2 mi Cool Down 4 mi @ Easy Pace or Rest
Speed
This
200m
(1/2
5k-1mi
want
start
as
progresses. Focus on good leg turnover and mechanics. You should be
at a good
but not all out. For specific paces, click HERE. Tempo: Advanced
a
3
tempo run. Aim to
even or negative
last
should be
fastest
pace chart can be referenced HERE.
NOVICE I WARM UP LOWER BODY UPPER BODY CORE Complete sequence once STRENGTH TRAINING WEEK 11 Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) Knee to Chest (10 each leg) 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) Drop Squat Squat Jump Single Leg Push Up Dips Plank Push Up V-Sits Dead Bugs 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 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 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 Cone Touch Matrix 2 sets: 5 touches in each direction, on each leg