Half Marathon Program
Week 8 | Half Day 52
Single Arm & Leg Strength Training
Time: 45 minutes.Yes, single leg burpees, shoulder-touch push-ups, and broad jumps are a thing. You’ll not only get to know them really well this next month but you’ll see quickly just how well they translate to faster, stronger, more injury-free running. If anything feels too advanced, remember you can always brush up on your strength with the movements we did in previous weeks.
Choose A Training Week
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
1
Week 1
2
Week 2
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Fun Run & Cross Training Day Week 1 | Day 7
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Core Work & Restoration Training Week 2 | Day 8
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Posture, Breathing, & Pulling Drills Week 2 | Day 9
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Strength & Cross Training Week 2 | Day 10
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Hill Intervals Week 2 | Day 12
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Rest Nutrition & Mobility Week 2 | Day 12
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Distance Run Week 2 | Day 13
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Fun Run & Cross Training Day Week 2 | Day 14
3
Week 3
4
Week 4
5
Week 5
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Core Work & Restoration Training Week 5 | Day 29
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Posture, Breathing, & Armswing Drills Week 5 | Day 30
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Single Arm & Leg Strength Training Week 5 | Day 31
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Tempo Intervals Week 5 | Day 32
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Rest Sleep & Standing Challenge Week 5 | Day 33
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Distance Run Week 5 | Day 34
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Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
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Core Work & Restoration Training Week 6 | Day 36
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Posture, Breathing, & Armswing Drills Week 6 | Day 37
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Single Arm & Leg Strength Training Week 6 | Day 38
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Tempo Intervals Week 6 | Day 39
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Rest Sleep & Standing Challenge Week 6 | Day 40
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Distance Run Week 6 | Day 41
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Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
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Core Work & Restoration Training Week 7 | Day 43
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Posture, Breathing, & Armswing Drills Week 7 | Day 44
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Single Arm & Leg Strength Training Week 7 | Day 45
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Tempo Intervals Week 7 | Day 46
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Rest Sleep & Standing Challenge Week 7 | Day 47
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Distance Run Week 7 | Day 48
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Fun Run & Cross Training Day Week 7 | Day 49
8
Week 8
Today’s Workout
- Warmup
3 rounds: 20 seconds jogging in place, 20 seconds skipping, 20 seconds sprawls, and 20 seconds of rest
1 round: lateral lunge warmup and hip circles
1 round: arm clasps forward and backward and 3 shoulder rotators
- Main set
3 rounds: 6 jumping lunges and 5 meters bear crawl, forward and backward
3 rounds: 5 burpee/broad jumps and 5 meters bear crawl, forward and backward
3 rounds: 6 single leg burpees (3 left, 3 right) and 6 step ups
3 rounds: 6 shoulder touch pushups (touch, touch, pushup) and 6 box jumps
Mobility
4 minutes glute rolling and smashing
4 minutes thoracic spine (T spine) and shoulders