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.

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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

Videos

  • Warmup

    Jog in place & Skipping & Sprawls

     

     

    Lateral Lunge & Hip Circles

     

     

    Arm Claps & Shoulder Rotators

  • Mainset

    Jumping Lunges + Bear Crawl

     

     

    Burpee/Broad Jumps & Bear Crawl

     

     

    Single Leg Burpees & Step Ups

     

     

    Shoulder Touch Pushups & Box Jumps

  • Mobility

    Glute Rolling & Thoracic Spine Rolling