Healing Motion Physical Therapy
EnduranceTrain up for your first half marathon or back up to the 13.1 distance for the first time in a while. This training plan is great for those that don't have much of a running mileage base built up and want to work back up to the half marathon distance.
This plan involves commitment to 2-3 running days per week and 1-2 strength training days per week for a total of 4-5 days of commitment per week. The strength training is a vital aspect to compliment your running to reduce your risk for injury and to maximize your running performance.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
5 x 5
A2
Pull-Up
5 x 5
B1
DB Bench Press
4 x 10
B2
DB Row
4 x 10
100 Pushups for Time
C
Complete 100 Push-Ups as fast as possible. Each time you stop, complete 10 Russian Twists before continuing. Track your total time!
A1
Back Squat
5 x 5
A2
Box Jump
5 x 5
B
Split Squat
4 x 10
150 Air Squats for Time
C
Complete 150 Air Squats as fast as possible. Every 50 reps, stop and do 20 lunges (10/leg) Track your total time!
A
Deadlift
5 x 5
B1
Single Leg RDL
4 x 10
B2
Side Lunge
4 x 10
Competition Friday!
C
3 Rounds for time of: 5 Box Jumps 10 Pull-ups (Strict) 15 Pushups 20 Walking Lunges 400m Sprint
