Winter Half Marathon Training: Week 7

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WINTER HALF MARATHON TRAINING: WEEK 7 (DEC 19-25) **Note: Due to holiday, there will be no group long runs on December 24** Speed Workouts: This week we run 1000m intervals at tempo to 10k pace. The rest is 2 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE. Tempo: Advanced runners this week run cruise intervals in 5 sets of 1 mile with 1-2 minute rest after each 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. As tempo workouts get longer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE.

MON

NOVICE

NOVICE II

ADVANCED

RUN/WALK

4 mi @ Easy Pace

4 mi @ Easy Pace

5 x 1 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 4-5 x 1000m @ 10k-Tempo Pace 2 min rest 1-2 mi Cool Down

6 mi @ Easy Pace Strength Training

Rest or Strength Training

1-2 mi Warm Up 4-5 x 1000m @ 10k-Tempo Pace 2 min rest 1-2 mi Cool Down

4 mi Run 4, Walk 1

THU 4 mi @ Easy Pace

FRI

Rest

SAT

SUN

9 mi @ Long Run Pace

Rest

Strength Training

No group long run

4 mi @ Easy Pace

9 mi @ Long Run Pace

Rest

Strength Training

5 mi @ Easy Pace

Rest

Strength Training

4 mi Run 2, Walk 1 Strength Training

Rest

No group long run

Rest

10 mi 4 mi @ Long Run Pace @ Easy Pace or No group long run Rest

9 mi Run 4, Walk 1 No group long run

Rest


STRENGTH TRAINING

LOWER BODY Drop Squat

NOVICE I

UPPER BODY

CORE

Single Leg Push Ups

Plank x 3 Directions

NOVICE I

NOVICE I

WEEK 7 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

Cone Touch Matrix

Dips

Dead Bugs

Reverse Lunge

Shoulder Taps

Elbow To Knee

Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Advanced: 2 x 12-15 reps 1 min rest between sets

Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Advanced: 3 x 15-20 reps 1 min rest between sets

Plank x3 Directions: 60 sec/side Dead Bugs: 2 x 60 sec Elbow To Knee: 2 x 10-15 reps 30 sec rest between sets


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