Liz's Half-Marathon Race Prep

Week 1:

Workout A-

Workout B-

For 30 minutes complete:

2 minutes Easy Jog

1 minute Run at Race Pace

Workout C-

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-

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-

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-

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-

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.

Heidi Coffman