SPRING HALF MARATHON TRAINING: WEEK 11 (MAY 27-JUNE 2)
Track Workout: At this point you should be well adjusted to handle a controlled pace with short rest.
Execution of this workout means your are ready to race a good half marathon. Reference specific workout pace chart for splits HERE.
Tempo Workout: 3 mile tempos for Advanced. Reference specific workout pace chart for splits HERE.
Cone Touch Matrix
2 sets: 5 touches in each direction, on each leg
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
Knee to Chest (10 each leg)
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
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: 3 x 15-20 reps
1 min rest between sets
V-Sits 3 x 15-20 reps
Dead Bugs: 3 x 15-20 reps
Ab Twist: 3 x 30 sec
30 sec rest between sets