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Half-Marathon Training // Weeks 7 & 8

July 20, 2015 by Hillary 2 Comments

Hi! I feel like I was just talking about the midway mark of half-marathon training and now Weeks 7 and 8 are in the books. The race will be here in three short weeks. Time to get serious.

I didn’t oblige by my training schedule the past couple of weeks; listening to my body versus a computer-generated plan has been the theme of this training go around.

Positives about the past two weeks include: two long runs outside — 9ish miles (unrecorded) and 11 miles, both hot and with company; and strength training — I can’t get enough of it; most is randomly created, but if it results in sore, fatigued muscles, I deem the workout a success.

Week 8 included no rest days (except for a measly outdoor run on Monday). It also didn’t include any yoga which I feel is fundamental in my training game. Here’s to finishing out the last three weeks strong and on task — no more monkeying around on the pull-up bar ;)

Half-Marathon Training | Week of July 6

Monday –

  • 30 minute Stair Master
  • Dumbbell Superset Workout (3 sets each x 15 reps; used 12, 15, 20lb. dumbbells)

Tuesday – Rest

Wednesday –

5 mile tempo run (treadmill), 37:30

  • 1 mi. @ 8:00
  • 3 mi. @ 7:08
  • 1 mi. @ 8:00

1 mi. walk

(3x)

  • 24 squat + med ball air toss, 12lb.
  • 12 push-up + rotate, 10lb.
  • 6 toes to bar

Thursday –

  • 60 minute yoga class
  • 30 minute incline treadmill walk, ~2.25 mi.

(5x)

  • 20 overhead lunges, 20lb.
  • 15 thrusters, 30lb.
  • 10 deadlifts, 40lb.
  • 5 burpees

(3x)

  • 10 squat + med ball air toss, 12lb.
  • med ball toe taps

50 cable crunches, 35lb.

Friday –

  • Sleek & Strong Workout with Weights (did each circuit 3x instead of 2x; used 10, 15, 20lb.)
  • 10 minute treadmill sprints (alternating 7:47/6:53 every minute) + 5 minute incline walking
  • 60 minute stand-up paddleboard yoga class

Saturday – 75 minute walk with Mom/Rest

Sunday – 9ish mile outdoor run (slow with walking breaks)

Half-Marathon Training | Week of July 13

Monday – slow 2ish mile outdoor run

Tuesday –

  • 20 minute Stair Master
  • 10 minute treadmill hill run (4.0-8.0 incline @ 7.2-7.5mph)

(4x)

  • 15 squats, 30lb.
  • 10 single-arm snatch, 20lb. (each arm)
  • 5 single-leg deadlift, 20lb. (each leg)
  • 5 burpees

(3x)

  • 10 curtsy lunge + serve the platter, 10lb.
  • 10 reverse flys, 10lb.
  • 10 bent lateral raise, 10lb.
  • 10 bosu jump squats

Wednesday – so random, forgot most of workout

  • 5 minute row
  • 5ish minute Stair Master
  • 3 x 10 reps of Smith Machine squats (@ 50, 60, 60lb.)
  • bosu jump squats
  • burpees
  • jump lunges, 20lb.

Thursday –

  • 30 minute treadmill walk/run
  • Smith Machine squats (40lb. alternating single-leg and regular) + 2 x 10 @ 60lb.
  • (5x) 6 toes-to-bar / 6 thrusters @ 35lb.
  • (3x) 5 burpees / 10 overhead lunges @ 25lb.
  • cable lateral raises + stability ball tucks

Friday –

  • 10 minutes Stair Master
  • 20 minute treadmill walk (1.30 mile)
  • Sculpted Summer Arms Workout (10, 12, 15lb.)

Saturday –

  • 30 minute treadmill walk
  • Dirty 30 Dumbbell Workout

Sunday – 11 mile outdoor run @ 90F (all the water breaks!)
gonerunning_thumb.jpg

Related Posts

  • Switching Up My Fitness Regimen (Again) + This Week’s Workouts
  • No Equipment Travel Workout
  • Half-Marathon Training // Week 9
  • A Beach Day, Camera Clueless + Training Update
  • Half-Marathon Training // Week 5

Filed Under: Fitness, Running Tagged With: Half-Marathon Training, Weekly Workouts

« A Beach Day, Camera Clueless + Training Update
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Comments

  1. Laur says

    July 21, 2015 at 6:45 am

    How is your knee feeling?!?!

    Reply
    • Hillary says

      July 21, 2015 at 8:27 am

      Which one? Lol. It’s holding up okay. Still wearing a patella support strap and dealing with intermittent discomfort, but nothing terrible (knock on wood).

      Reply

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