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