WINTER HALF MARATHON TRAINING: WEEK 4 (NOV 28-DEC 4 )
Speed Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart you can click HERE. Tempo: This week Advanced runners have a continuous 4 mile tempo run. Aim to run even or negative splits, with your last mile split being your fastest. For your specific tempo pace you can reference the pace chart HERE.
MON
NOVICE
NOVICE II
3 mi @ Easy Pace
3 mi @ Easy Pace
ADVANCED
4 mi @ Tempo Pace
RUN/WALK
3 mi Run 2, Walk 1
TUE
WED
Rest or Strength Training
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace Strength Training
Rest or Strength Training
THU 4 mi @ Easy Pace
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
4 mi @ Easy Pace Strength Training
1-2 mi Warm Up 200m, 400m, 600m, 4 mi 800m, 600m, 400m, @ Easy Pace 200m @ 5k-1mi pace 2-3 min rest Strength Training 1-2 mi Cool Down
4 mi Run 2, Walk 1
FRI
4 mi Run 2, Walk 1 Strength Training
Rest
5 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Drop Squats
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 4 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
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
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 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
Plank x 3 Directions: 3 x 60 sec Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec 30 sec rest between sets