SPRING HALF MARATHON TRAINING: WEEK 5 (APRIL 15-21)
Track Workout: You should start to feel significantly challenged due to the length of the rep. You should savor every second of rest you get. You should push the limit on these reps without crashing and burning. Reference specific workout pace chart for splits HERE.
Tempo Workout: 3 mile tempo for Intermediate. Advanced will tempo 4 miles, rest 3:00, then run a mile at 10k pace. View the pace chart HERE.
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4 miles Easy Rest or Strength Train 4 miles Easy 4 miles Easy Strength Train Rest 9 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 4 x 800m @ 5k 3:00 Rest 1-2 mi Cooldown 4 miles Easy Rest 9 miles Long Run Rest 3 miles Tempo 4 miles Easy Strength Train 1-2 mi Warmup 4-6 x 800m @ 5k 3:00 Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 13 miles Long Run Rest 4 miles Tempo + 1mi @ 10k 6 miles Easy + 4 x :07 sprints Strength Train 1-2 mi Warmup 6 x 800m @ 5k 3:00 Rest 1-2 mi Cooldown 6 miles Easy Strength Train 4 miles Easy or Rest 14 miles Long Run Rest 4 miles Run 3, Walk 1 Rest or Strength Train 4
Run
Walk 1 4 miles Run 2, Walk 1 Strength Train Rest 9 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK
miles
3,
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
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)
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
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
Dead Bugs: 2 x 30 sec
30 sec rest between sets
WARM UP LOWER BODY UPPER BODY CORE
NOVICE I
Push Ups
Plank x 3 Directions Leg Lifts Dead
Complete sequence once STRENGTH TRAINING WEEK 5 Drop Squats Walking Toe Touch Reverse Lunge Shoulder Taps
Body Weight Rows
Bugs
Plank x 3 Directions: 2 x 60 sec
Leg Lifts: 2 x 45 sec
