WINTER HALF MARATHON TRAINING: WEEK 3 (NOV 21-27)
Speed Workout: This week we take it up to 600m repeats running between 5k-1mi pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart HERE. Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile 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. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
NOVICE II
ADVANCED
RUN/WALK
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
3 mi @ Easy Pace
*1-2 mi Warm Up 5-6 x 600m @ 5k-1 mi Pace 3 min Rest 1-2 mi Cool Down
Rest or Strength Training
3 x 1 mi @ Tempo Pace 1-2 min Rest
*1-2 mi Warm Up 5-6 x 600m @ 5k-1 mi Pace 3 min Rest 1-2 mi Cool Down
3 mi Run 2, Walk 1
Rest or Strength Training
THU 3 mi @ Easy Pace
3 mi Run 2, Walk 1
SAT
SUN
Rest
6 mi @ Long Run Pace
Rest
Rest
6 mi @ Long Run Pace
Rest
Rest
4 mi 7 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
3 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training
FRI
4 mi @ Easy Pace Strength Training
3 mi Run 2, Walk 1 Strength Training
*Speed Workout moved to Tuesday due to Thanksgiving Holiday
Rest
6 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Reverse Lunge
NOVICE I
UPPER BODY
CORE
Push Ups
Dead Bugs
NOVICE I
NOVICE I
WEEK 3 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
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Series
Body Weight Rows
Leg Lifts
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 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
Dead Bugs: 2 x 30-45 sec Elbow To Knee: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps 30 sec rest between sets