Liz's Half-Marathon Race Prep
Week 1:
Workout A-
Bench Press 3X8 (~65% 1RM)
Box Squat 3X8 (~65% 1RM)
Bent Rows 3X10 - moderate weight
Workout B-
For 30 minutes complete:
2 minutes Easy Jog
1 minute Run at Race Pace
Workout C-
Push Press 3X8 (~65% 1RM)
Barbell Box Step-ups 3X5 (reps leading each leg)
Sumo Deadlift 3X10 - moderate weight
Workout D-
Four Rounds for Fastest Effort:
10 Weighted Sit-ups
10 Kettlebell Swings
15-10-5yd Prowler Suicides
*Rest 90 seconds b/n efforts.
Week 2:
Workout A-
Bench Press 3X5 (~75% 1RM)
Box Squat 3X5 (~75% 1RM)
Bent Rows 3X8 - moderate weight
Workout B-
Tempo Run – The goal for this effort is to increase endurance at higher intensity levels
5 min warmup jog
30 minutes at comfortably intense pace (just too out of breath to hold a conversation)
5 min cool down jog
Workout C-
Push Press 3X5 (~75% 1RM)
Barbell Box Step-ups 3X5 (reps leading each leg) +5lbs
Sumo Deadlift 3X8 - moderate weight
Workout D-
Seven Rounds for Fastest Effort:
10 Weighted Sit-ups
10 Kettlebell Swings
100m Sprint
*Rest on the walk back to start.
Week 3:
Workout A-
Bench Press 3X2 (~85% 1RM)
Box Squat 3X2 (~85% 1RM)
Bent Rows 3X5 - moderate weight
Workout B-
“Fart Lick Run” - Set yourself up to run for 60 minutes at a moderate to slow pace, and at randomly sprint during the effort.
Workout C-
Push Press 3X2 (~75% 1RM)
Barbell Box Step-ups 3X5 (reps leading each leg) +5lbs
Sumo Deadlift 3X5 - moderate weight
Workout D-
School Track Work - 5X400m Laps at race pace (the goal here is to push the pace with each effort)
*3-5 minutes rest b/n efforts
**REPEAT this three week training cycle until a week before the race, cut out lifting all together week of race.
Add 10 minutes to Workout B conditioning each cycle.
Add 1-2 rounds to Workout D conditioning each cycle.