WINTER HALF MARATHON TRAINING: WEEK 8 (DEC 26-JAN 1 ) Speed Workouts: This week we run a cutdown ladder starting with 1200m at 10k pace and then work down to 200m at 5k pace. You will want to stay controlled on the 1200m interval portion of the workout and then stay within the 5k range for the shorter intervals. The rest is just 2 min. after each interval, so pace wisley. For specific paces, click HERE. Tempo: Advanced runners this week have a continuous 6 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. Tempo pace chart can be referenced HERE.
MON
NOVICE
NOVICE II
5 mi @ Easy Pace
5 mi @ Easy Pace
ADVANCED
6 mi @ Tempo Pace
RUN/WALK
5 mi Run 4, Walk 1
TUE
WED
Rest or Strength Training
5 mi @ Easy Pace
Rest or Strength Training
7 mi @ Easy Pace Strength Training
Rest or Strength Training
THU 5 mi @ Easy Pace
1-2 mi Warm Up 1200m, 1000m, 800m, 5 mi 600m, 400m, 200m @ Easy Pace @ 10k-5k pace Strength Training 2 min rest 1-2 mi Cool Down 5 mi Run 2, Walk 1 Strength Training
SAT
SUN
Rest
10 mi @ Long Run Pace
Rest
Rest
10 mi @ Long Run Pace
Rest
Rest
4 mi 12 mi @ Easy Pace @ Long Run Pace or Rest
Strength Training
1-2 mi Warm Up 1200m, 1000m, 800m, 5 mi @ Easy Pace 600m, 400m, 200m @ 10k-5k pace Strength Training 2 min rest 1-2 mi Cool Down
5 mi Run 4, Walk 1
FRI
Rest
10 mi Run 4, Walk 1
Rest
STRENGTH TRAINING
LOWER BODY Lunge Matrix
2 sets: 5 touches in each direction, on each leg
NOVICE I
UPPER BODY
CORE
Plank Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 8 Cone Touch Matrix
WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Dips
V-Sits
2 sets: 10 in each direction, on each leg
Body Weight Row
Leg Lifts
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 V-Sits: 2 x 10-20 reps Leg Lifts: 2 x 10-20 reps 30 sec rest between sets
2 sets: 5 touches in each direction, on each leg
Hip Series