Half-Marathon Training // Week 3

Good news! Week 3 of half-marathon training was a whole different ball game. Compared to last week’s total of approximately 5 miles, I got 16 in the books this week. Perhaps I just needed that “down” week (I worked out sufficiently; I just did not want to run).

The breakdown of this week’s training included the two, easy 2-milers on the schedule + Week 2’s 4 mile speed run and 8 mile long run. I ran all miles on the treadmill this week. Call me crazy, but I’d rather not run in 105F dry heat. I did not do the 5 mile tempo run or 9 mile long run on the training plan; I am not sure if I will do them next week or leave ’em behind and move on to Week 4.

This coming week has me challenged in terms of fitting in the miles, as Friday is my birthday and I’ll be heading out of town to spend it with P.

1 Year Ago // Moonshine Trail Run

Half-Marathon Training | Week of June 8

Loved the mix of strength training and running this week; I felt strong! Sunday’s Strong Pump class left every muscle completely toasted!

Monday –

Dumbbell Chipper Workout (full 2 rounds @ 10lb. DB) + 5 x 10 spinal roll-ups + 4 x 25 KB swings @ 25lb.

Tuesday –

2 mile treadmill run (~8:15 pace) + 1.5 mile treadmill walk

3 x 10 reps, 10lb. DB

• bent lateral raise
• punches
• curtsey squat + “serve the platter”

3 x 10 reps, 10lb. DB

• push-up + rotation
• frog jumps

50 stability ball tucks

Wednesday –

30 minute walk with Grace/Rest

Thursday –

8 mile treadmill run:

• 3 mi. 8:19
• 3 mi. 8:12
• 1 mi. 8:06
• 1 mi. 8:00

Friday –

• 30 minute yoga class
• 20 minute Stair Master

5 rounds:

• 20 walking lunges with 25lb. plate overhead
• 15 thrusters with 25lb. plate
• 10 jump lunges
• 5 burpees

Saturday –

4 mile treadmill run (speed work):

• 1 mi. warm-up
• 1 mi. 7:08
• 0.5 mi.
• 1 mi. 7.08
• 0.5 mi.

(4x)

• 10 bent lateral shoulder raise, 10lb.
• 10 rear delt lifts, 10lb.
• 10 deadlift + high pull, 10lb.
• 10 plank rows

(4x)

• 5 decline stability ball push-ups
• 10 side bends (each side), 20lb.

Sunday –

• 2 mile treadmill run, 8:10 pace
• 60 minute Strong Pump class