11 Week Half Marathon Training

Form 2 Weeks

Technique/Drills (1-5sec*1 set)

Monday-Hand Cycle, Jump Rope, Elliptical, Step(1-2-3-4)

Ladder(1-2-3,lat 2) Cones(fwd, bkwd, lat) Sprints (10m, 20m, 40m)

Strength to Weight Ratios

Nutrition (Everyday)

Friday-Force Training

Nervous Development

Tuesday-dynamics, core, performance exercises

Thursday-dynamics, core, performance exercises

Proprioception (Timed)

1-navel-in            2-Symmetry            3-Elbow Drive/Knee Drive

4-Pull/Ankle Locks

Wednesday-200m*4, 400m*4 Saturday-800m*1, 1200m*1

Speed 3 Weeks

Drills (3-8 sec*1-3 sets)

Monday-Same as Above

Short to Mid Distance Form/Proprioception

First Wed-1 mile

First Sat-2 mile

Second Wed-3 mile

Second Sat-4 mile

Third Wed-5 mile

Third Sat-6 mile

Strength to Weight Ratios

Nutrition (Everyday)

Friday-Force Training

Nervous Development

Tuesday-dynamics, core, performance exercises

Thursday-dynamics, core, performance exercises

Sustained Speed 4 Weeks

Drills (3-8 sec*4-6-8-10 sets)

Monday-Same as Above

Short to Mid Distance Form/Proprioception

First Wed-7 mile

First Sat-8 mile

Second Wed-9 mile

Second Sat-10 mile

Third Wed-11 mile

Third Sat-12 mile

Strength to Weight Ratios

Nutrition (Everyday)

Friday-Force Training

Nervous Development

Tuesday-dynamics, core, performance exercises

Thursday-dynamics, core, performance exercises

Competitive Enhancement 2 Weeks

Prep Week

Monday            Drills 6 sets

Tuesday            Performance

Wednesday            13.1 mile

Thursday            Performance

Friday                        Force

Saturday            10k

Final Week

Monday            Drills 3 sets

Tuesday            Performance

Wednesday            5k

Thursday            Nothing

Friday                     Nothing

Saturday            Nothing

Race Day

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