WINTER HALF MARATHON TRAINING: WEEK 6 (DEC 12-18 ) Speed Workouts: This week we run a cutdown ladder starting with 1000m at 5k pace and then working down to 200m at 1 mi pace. You will want to stay controlled on the 1000m portion of the workout and then stay within the 5k-1mi range for the shorter intervals. The rest is just 2- 3min. after each interval, so pace wisely. Find specific pace chart HERE. Tempo: This week advanced runners have a continuous 5 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs get longer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE.
MON
NOVICE
NOVICE II
4 mi @ Easy Pace
4 mi @ Easy Pace
ADVANCED
5 mi @ Tempo Pace
RUN/WALK
4 mi Run 3, Walk 1
TUE
WED
Rest or Strength Training
4 mi @ Easy Pace
Rest or Strength Training
6 mi @ Easy Pace Strength Training
Rest or Strength Training
THU 4 mi @ Easy Pace
SAT
SUN
Rest
8 mi @ Long Run Pace
Rest
Rest
8 mi @ Long Run Pace
Rest
Rest
4 mi 9 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
1-2 mi Warm Up 1000m, 800m, 600m, 4 mi @ Easy Pace 400m, 200m @ 5k-1mi pace Strength Training 2-3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 1000m, 800m, 600m, 5 mi 400m, 200m @ Easy Pace @ 5k-1mi pace Strength Training 2-3 min rest 1-2 mi Cool Down
4 mi Run 3, Walk 1
FRI
4 mi Run 2, Walk 1 Strength Training
Rest
8 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Hip Bridge
NOVICE I
UPPER BODY
CORE
Push Ups
Elbow To Knee
NOVICE I
NOVICE I
WEEK 6 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
Supermans
Hip Rotations
Body Weight Rows
Ab Twists
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: 2 x 15-20 reps 1 min rest between sets
Elbow To Knee: 2 x 15 each side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets