Fitness

Workouts

Calorie Crusher #1, #2

Race Training Plans


Marathon Training: Minneapolis Marathon (June 2013)
 




Half Marathon Training Plan 


Week of January 30
·           Sunday: OFF
·           Monday: 2 miles/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: 4 miles/Lift
·           Thursday: Spin/Pilates
·           Friday: 3 miles
·           Saturday: Cross Train (CT)
Week of February 6
·           Sunday: OFF
·           Monday: Track Workout 1/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: 3.5 miles easy/Lift
·           Thursday: Spin/Pilates
·           Friday: 4 miles
·           Saturday: CT
Week of February 13
·           Sunday: OFF
·           Monday: Track Workout 2/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: 4 miles/Lift
·           Thursday: Spin/Pilates
·           Friday: 5 miles
·           Saturday: CT
Week of February 20
·           Sunday: OFF
·           Monday: Track Workout 3/Lift
·           Tuesday: Spin/Pilates
·           Wed: 5 miles easy/Lift
·           Thursday: Spin/Pilates
·           Friday: 6 miles (T1)
·           Saturday: CT
Week of February 27
·           Sunday: OFF
·           Monday: Track Workout 4/Lift
·           Tuesday: Spin/Pilates
·           Wednesday:  5 miles pace/Lift
·           Thursday: Spin/Pilates
·           Friday: CT
·           Saturday: Indoor Tri
Week of March 6
·           Sunday: OFF
·           Monday: Track Workout 1/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: 4 miles/Lift
·           Thursday: Spin/Pilates
·           Friday: 7 miles (T2)
·           Saturday:  Shamrock Shuffle 5K 
Week of March 13
·           Sunday: OFF
·           Monday: Track Workout 2/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: 4 miles easy/Lift
·           Thursday: Spin/Pilates
·           Friday: 8 miles (T3)
       Saturday: OFF

Week of March 20
·           Sunday: OFF
·           Monday: Track Workout 3/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: 4 miles pace/Lift
·           Thursday: Spin/Pilates
·           Friday: 9 miles (T4)
·           Saturday: OFF
Week of March 27
·           Sunday: OFF
·           Monday: Track Workout 4/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: 40 min elliptical/Lift
·           Thursday: Spin/Pilates
·           Friday: 10 miles
·           Saturday: OFF
Week of April 3
·           Sunday: OFF
·           Monday: 5 miles (T1)/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: Track Workout 1/Lift
·           Thursday: Spin/Pilates
·           Friday: 11 miles
·           Saturday: OFF
Week of April 10
·           Sunday: OFF
·           Monday: 5 miles (T2)/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: Track Workout 2/Lift
·           Thursday: CT  (New Orleans
·           Friday: 12 miles (New Orleans)
·           Saturday: OFF (New Orleans)
Week of April 17
·           Sunday: OFF
·           Monday: Lift
·           Tuesday: Spin/Pilates
·           Wednesday: Lift
·           Thursday: Spin  /Pilates
·           Friday: 10 miles
·           Saturday: OFF
Week of April 24
·           Sunday: OFF
·           Monday: 3 miles/Lift
·           Tuesday: Spin/Pilates
·           Wednesday: OFF (Lift optional)
·           Thursday: Spin light/Pilates
·           Friday: 5 miles
·           Saturday: 45-minute walk
Week of May 1
·           Sunday: St. Clare Health Half Marathon





Track Workout 1
2 lap warm up, 6 X’s 400M, 2 lap warm down, 1 lap rest
Pace based off of 5k race time

Approximate Total Mileage/Time: 3.75 miles in 33:53

Track Workout 2
2 lap warm up, 3 X’s 800M, 2 lap warm down, 1 lap rest
Pace based off of 5k race time

Approximate Total Mileage/Time: 3 miles in 26:43

Track Workout 3
2 lap warm up, 2 X’s 1600M, 4 lap warm down, recovery should be the same amount of time it took you to run the interval

Approximate Total Mileage/Time: 4 miles @ 36:35

Track Workout 4
2 lap warm up, 8 x’s 400, 6 lap cool down


Tempo 1
All warm ups & cool downs consist of 10-15 min at goal pace (9:30)
Run: 5 x 3 min @ tempo pace (8:30-9)
Rest: 60 sec easy jog between sets

Tempo 2 

Run: 5 x 4 min @ tempo pace (8:30-9)                                                     

Rest: 60 sec easy jog between sets

Tempo 3
Run: 4 x 5 min @ tempo
Rest: 90 sec easy jog between 

Tempo 4
Run: 20 min steady tempo pace (8:30-9)