SPRING HALF MARATHON TRAINING: WEEK 9 (MAY 13-19)
Track Workout: This should be a relatively easy ladder workout. Start at 10k pace. As the reps get shorter, the rest stays the same, which means you should be able to run faster with each rep. Reference specific workout pace chart for splits HERE.
Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, this is a cutback week. Total volume on the day will be 7-9 miles. View the pace chart HERE.
5
5
NOVICE
II
ADVANCED
Y TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 5 miles Easy Rest or Strength Train 5 miles Easy 5 miles Easy Strength Train Rest 9 miles Long Run Rest or Spring Trail Chase 5 miles Easy Rest or Strength Train 1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2:00 rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 9 miles Long Run Rest or Spring Trail Chase 5 miles Easy 5 miles Easy Strength Train 1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2:00 rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 12 miles Long Run Rest or Spring Trail Chase 5 mi @MP 6 miles Easy + 2 x :13 sprints Strength Train 1-2 mi Warmup 1200m, 1000m, 800m, 400m, 200m @ 10k-1mi pace 2:00 rest 1-2 mi Cooldown 7 miles Easy Strength Train 5 miles Easy or Rest 12 miles Long Run w/3mi @ MP Rest or Spring Trail Chase
NOVICE
INTERMEDIATE
RUN/WALK
miles Run 4, Walk 1 Rest or Strength Train
5 miles Run 4, Walk 1
miles Run 2, Walk 1 Strength Train Rest 9 miles Run 4, Walk 1 Rest or Spring Trail Chase
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)
Hip Series
2 sets: 10 in each direction, on each leg
Run/Walk: 2 x 8-10 reps
Novice: 2 x 8-10 reps
Novice II: 2 x 8-10 reps
Advanced: 2 x 10-12 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 12-15 reps
1 min rest between sets
Elbow To Knee: 2 x 10-15 reps
Hip Bridge: 2 x 10-15 reps
Ab Twist: 2 x 30 sec
30 sec rest between sets
O C
I WARM UP LOWER BODY UPPER BODY CORE
NOVICE
WEEK
Complete sequence once STRENGTH TRAINING
9
Up
Step
Taps Push Ups
To Knee Hip Bridge
Shoulder
Plank Push Up Elbow
Ab Twist
Single Leg Cone Touch
