SPRING HALF MARATHON TRAINING: WEEK 4 (APRIL 8-14)
Track Workout: You are running repetitions of 600m at 5k pace. This is a quick pace, but the long rest should should make this workout manageable. Focus on keeping your paces even, with an optional fast final rep. Reference specific workout pace chart for splits HERE.
Tempo Workout: 3 miles at tempo, advanced will rest 2:00-3:00 before running an additional mile at 10k pace. Run a normal W/U, advanced may want to shorten the C/D. View the pace chart HERE.
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3 miles Easy Rest or Strength Train 4 miles Easy 4 miles Easy Strength Train Rest 8 miles Long Run Rest 3 miles Easy Rest or Strength Train 1-2 mi Warmup 4 x 600m @ 5k pace 3:00 rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 8 miles Long Run Rest 3mi @Tempo 3 miles Easy Strength Train 1-2 mi Warmup 5 x 600m @ 5k pace 3:00 rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 12 miles Long Run Rest 3 mi @Tempo + 1mi @ 10k 6 miles Easy + 5 x :05 sprints Strength Train 1-2 mi Warmup 5 x 600m @ 5k pace 2:00 rest 1-2 mi Cooldown 5 miles Easy Strength Train 4 miles Easy or Rest 13 miles Long Run Rest
Rest or
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK
3 miles Run 2, Walk 1
Strength Train 4 miles Run 2, Walk 1
Rest
4 miles Run 2, Walk 1 Strength Train
8 miles Run 4, Walk 1 Rest
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 4 Drop Squats Walking Toe Touch Reverse Lunge Shoulder Taps
Body Weight Rows
Bugs
Plank x 3 Directions: 3 x 60 sec
Leg Lifts: 2 x 45 sec
