Training

“Train insane, or remain the same.”

Round 13 of Half-marathon training, in preparation for the Holiday Half:

 

# Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 9/20-27 8×100

1,3,6

Leg Day,

Core

Bi/Tri

Core

3.5 T Chest

Back*

Core

7 L Off*
2 9/28-10/4 4×400

2,5,7

LD 2

Core

Bi/Tri REST 4.5T Chest

Back

Core

9L
3 10/5-11 8×100

1,4,6

LD 3

Core

Bi/Tri 5.5 T REST Chest

Back

Core

REST
4 10/12-18 Hill Rpt

6×30sec

LD 1

Core

REST Bi/Tri Chest

Back

12 L Bodyweight +3 miles
5 10/19-25 1-4 Lad

2,6

LD 2

Core

Bi/Tri Chest/back REST 13 L 3-5 E
6 10/26-11/1 Hill Rpt LD 3

Core

4.5 T 9 L 3-5 E
7 11/2-8 8×100, 4×400

3,4

LD 1

Core

7.5 T 15 L
8 11/9-15 1-5 Lad

1,7

LD 2

Core

6.5 T 13 L
9 11/16-22 8×100

3,6,8

LD 3

Core

5.5 T 11 L
10 11/23-29 4×400

2,4,5

LD 1

Core

4.5 T 9 L
11 11/30-12/6 8×100

Pick 3

LD Any

Core

3.5 T 7 L
12 12/7-13 Yoga 6.5 E Chest/Back 3.1 E 13.1!

Track Workout

 

1- Hamstring walk                 

2- Butt kickers

3- High knees/Skips              

4- Running backwards

5- Running sideways            

6- Walking lunges

7- Frog jump                         

8- Monster walks

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