WINTER HALF MARATHON TRAINING: WEEK 5 (DEC 5-11 )
Speed Workout: This week we take it up to 800m repeats (2 laps) running between 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 800m 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 2 x 2 mile at tempo pace with a 1-2 minute rest between each 2 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.
MON
NOVICE
NOVICE II
ADVANCED
RUN/WALK
4 mi @ Easy Pace
4 mi @ Easy Pace
2 x 2 mi @ Tempo Pace 1-2 min rest
4 mi Run 3, Walk 1
TUE
WED
Rest or Strength Training
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 5-6 x 800m @ 10k-5k pace 3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace Strength Training
Rest or Strength Training
1-2 mi Warm Up 5-6 x 800m @ 10k-5k pace 3 min rest 1-2 mi Cool Down
4 mi Run 3, Walk 1
THU 4 mi @ Easy Pace
FRI
SAT
SUN
Rest
7 mi @ Long Run Pace
Rest
Rest
7 mi @ Long Run Pace
Rest
Rest
4 mi 8 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
4 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training
4 mi Run 2, Walk 1 Strength Training
Rest
7 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 5 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: 2 x 60 sec Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec 30 sec rest between sets