Meso-cycle Training Program for Half-Marathon (21k Advanced) Run

Week 1 Monday 1) 8km @ easy pace 2) 9km @ goal half-marathon pace 3) Cool-down 1600m jog

Strength
Elevated feet push-up Plank Side plank Gluteal bridge Back hyperextension Reverse crunch Scissors Russian twist

Core
@ 15 reps @ 15 sec @ 15 sec, each side @ 20 sec @ 30 reps @ 30 reps @ 30 reps @ 15 reps

Tuesday *load scale is from 1 to 10 3x30min Fartlek, with water break in Seated biceps curl, dumbbell (load 7), 8 reps x 3 between bouts sets Triceps extensions, overhead, dumbbell (load 7), 8 reps x 3 sets Bent-knee sit-up, 30 reps x 3 sets Leg pull-in, seated, flat bench, 30 reps x 3 sets Lunges (load 7) 8 reps x 3 sets Knee extensions (load 7), 8 reps x 3 sets Leg curls (load 7), 8 reps x 3 sets Pelvic lifts, single leg, 15 reps x 3 sets Standing calf raise, two legs, dumbbell (load 7), 8 reps x 3 sets Wednesday 5x3min @ best running speed you can sustain, 3min jog recovery after Thursday -ditto90min long slow distance run Friday 10km @ a pace 10 sec faster than goal half-marathon speed (min/km) Saturday -ditto-

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Run
Week 2 Monday 2 x (400-1200-3200); 400m @ closeto-all-out, 1200m @ 10k pace, 3200m @ goal half-marathon pace; no recovery between bouts; recovery between sets, 5 mins Tuesday 60min Fartlek

Strength
Elevated feet push-up Plank Side plank Gluteal bridge Back hyperextension Reverse crunch Scissors Russian twist *load scale is from 1 to 10 Seated biceps curl, dumbbell (load 7), 8 reps x 3 sets Triceps extensions, overhead, dumbbell (load 7), 8 reps x 3 sets Bent-knee sit-up, 30 reps x 3 sets Leg pull-in, seated, flat bench, 30 reps x 3 sets Lunges (load 7) 8 reps x 3 sets Knee extensions (load 7), 8 reps x 3 sets Leg curls (load 7), 8 reps x 3 sets Pelvic lifts, single leg, 15 reps x 3 sets Standing calf raise, two legs, dumbbell (load 7), 8 reps x 3 sets

Core
@ 15 reps @ 15 sec @ 15 sec, each side @ 20 sec @ 30 reps @ 30 reps @ 30 reps @ 15 reps

Wednesday 1) 8km @ easy pace 2) 9km @ goal half-marathon pace 3) Cool-down 1600m jog Thursday 3x30min interval run @ tempo pace; water break in between bouts Friday 1) 4 x 100 meters at close to top speed, with 100m jog recovery in between bouts 2) 1600m @ goal half-marathon velocity 3) Circuit, 2 sets a) Burpees x 20

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b) Crunches x 70 c) Lunges x 20/leg, with your nonlunging foot on a step or platform which is about six inches off the ground d) Low-back extensions x 70 e) Push-ups x 20 f) One-leg squats x 15/leg g) 1600m @ goal half-marathon velocity h) Bench dips x 30 i) High-bench step-ups x 15/leg j) Ankle jumps x 100, in place; last 30 jumps at an especially quick tempo k) Cross-body leg swings x 30/leg l) 1600m @ goal half-marathon velocity 4) 3200m, light jogging Saturday

-ditto-

Run

Strength
Push-up, narrow Horse stance Oblique bridge raise Ball bridge Supermans Reverse curl crunch Alternate leg lift Oblique crunch

Core
@ 20 reps @ 15 sec, each side @ 15 reps, each side @ 15 sec @ 45 reps @ 45 @ 60 reps @ 15 reps, each side

Week 3 Monday 1) 4 x 100 meters at close to top speed, with 100m jog recovery in between bouts 2) 1600m @ goal half-marathon velocity 3) Circuit, 2 sets a) Burpees x 20 b) Crunches x 70 c) Lunges x 20/leg, with your nonlunging foot on a step or platform which is about six inches off the ground d) Low-back extensions x 70 e) Push-ups x 20 f) One-leg squats x 15/leg g) 1600m @ goal half-marathon velocity h) Bench dips x 30 i) High-bench step-ups x 15/leg j) Ankle jumps x 100, in place; last 30 jumps at an especially quick tempo k) Cross-body leg swings x 30/leg l) 1600m @ goal half-marathon velocity 4) 3200m, light jogging Tuesday *load scale is from 1 to 10 60min long slow distance run (lsd) Standing one-arm dumbbell curl (load 8), 8 reps x 3 sets Triceps push down, machine (load 8), 8 reps x 3 sets Reverse sit-up, 45 reps x 3 sets Sit up, heel-high, 45reps x 3 sets Lunges (load 8) 8 reps x 3 sets Back extension, Roman Chair, 8 reps x 3 sets

 Leg press (load 8), 8 reps x 3 sets Pelvic lifts, single leg, 15 reps x 3 sets Seated calf raise, barbell (load 8), 8 reps x 3 sets Wednesday 5x3min @ best running speed you can sustain, 3min jog recovery after Thursday 90min long slow distance run Friday 10km @ a pace 10 sec faster than goal half-marathon speed (min/km Saturday -ditto-ditto-ditto-ditto-

Run
Week 4 Monday 2 x (400-1200-3200); 400m @ closeto-all-out, 1200m @ 10k pace, 3200m @ goal half-marathon pace; no recovery between bouts; recovery between sets, 5 mins Tuesday 60min Fartlek

Strength
Push-up, narrow Horse stance Oblique bridge raise Ball bridge Supermans Reverse curl crunch Alternate leg lift Oblique crunch *load scale is from 1 to 10 Standing one-arm dumbbell curl (load 8), 8 reps x 3 sets Triceps push down, machine (load 8), 8 reps x 3 sets Reverse sit-up, 45 reps x 3 sets Sit up, heel-high, 45reps x 3 sets Lunges (load 8) 8 reps x 3 sets Back extension, Roman Chair, 8 reps x 3 sets Leg press (load 8), 8 reps x 3 sets Pelvic lifts, single leg, 15 reps x 3 sets Seated calf raise, barbell (load 8), 8 reps x 3 sets

Core
@ 20 reps @ 15 sec, each side @ 15 reps, each side @ 15 sec @ 45 reps @ 45 @ 60 reps @ 15 reps, each side

Wednesday 1) 8km @ easy pace 2) 9km @ goal half-marathon pace 3) Cool-down 1600m jog Thursday 3x30min interval run @ tempo pace; water break in between bouts Friday 1) 4 x 100 meters at close to top speed, with 100m jog recovery in between bouts 2) 1600m @ goal half-marathon velocity 3) Circuit, 2 sets a) Burpees x 20 b) Crunches x 70

-ditto-

-ditto-ditto-

c) Lunges x 20/leg, with your nonlunging foot on a step or platform which is about six inches off the ground d) Low-back extensions x 70 e) Push-ups x 20 f) One-leg squats x 15/leg g) 1600m @ goal half-marathon velocity h) Bench dips x 30 i) High-bench step-ups x 15/leg j) Ankle jumps x 100, in place; last 30 jumps at an especially quick tempo k) Cross-body leg swings x 30/leg l) 1600m @ goal half-marathon velocity 4) 3200m, light jogging Saturday

-ditto-

Run
Week 5 Monday 1) 8km @ easy pace 2) 9km @ goal half-marathon pace 3) Cool-down 1600m jog

Strength
Push-up, narrow Horse stance Oblique bridge raise Ball bridge Supermans Reverse curl crunch Alternate leg lift Oblique crunch

Core
@ 20 reps @ 15 sec, each side @ 15 reps, each side @ 15 sec @ 45 reps @ 45 @ 60 reps @ 15 reps, each side

Tuesday *load scale is from 1 to 10 3x30min Fartlek, with water break in Standing one-arm dumbbell curl (load 8), 8 reps x between bouts 3 sets Triceps push down, machine (load 8), 8 reps x 3 sets Reverse sit-up, 45 reps x 3 sets Sit up, heel-high, 45reps x 3 sets Lunges (load 8) 8 reps x 3 sets Back extension, Roman Chair, 8 reps x 3 sets Leg press (load 8), 8 reps x 3 sets Pelvic lifts, single leg, 15 reps x 3 sets Seated calf raise, barbell (load 8), 8 reps x 3 sets Wednesday 5x3min @ best running speed you can sustain, 3min jog recovery after Thursday -ditto90min long slow distance run Friday 10km @ a pace 10 sec faster than goal half-marathon speed (min/km) Saturday -ditto-

-ditto-

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Run
Week 6 Monday 2 x (400-1200-3200); 400m @ closeto-all-out, 1200m @ 10k pace, 3200m @ goal half-marathon pace; no recovery between bouts; recovery between sets, 5 mins

Strength
Elevated feet push-up Plank Side plank Gluteal bridge Back hyperextension Reverse crunch Scissors Russian twist *load scale is from 1 to 10 Standing alternate arm dumbbell curl (load 6), 20 reps x 3 sets Dips, bench/chair , 40 reps x 3 sets Bent-knee sit-up, 60 reps x 3 sets Vertical leg lift, knees bent (dip bars) 20 reps x 3 sets Lunges (load 6) 20 reps x 3 sets Squats (load 6), 20 reps x 3 sets Standing calf raise, one-leg, dumbbell (load 6), 20 reps x 3 sets

Core
@ 20 reps @ 20 sec @ 20 sec, each side @ 30 sec @ 60 reps @ 60 reps @ 60 reps @ 20 reps

Tuesday 60min Fartlek

Wednesday 1) 8km @ easy pace 2) 9km @ goal half-marathon pace 3) Cool-down 1600m jog Thursday 3x30min interval run @ tempo pace; water break in between bouts Friday 1) 4 x 100 meters at close to top speed, with 100m jog recovery in between bouts 2) 1600m @ goal half-marathon velocity 3) Circuit, 2 sets a) Burpees x 20 b) Crunches x 70

-ditto-

-ditto-ditto-

c) Lunges x 20/leg, with your nonlunging foot on a step or platform which is about six inches off the ground d) Low-back extensions x 70 e) Push-ups x 20 f) One-leg squats x 15/leg g) 1600m @ goal half-marathon velocity h) Bench dips x 30 i) High-bench step-ups x 15/leg j) Ankle jumps x 100, in place; last 30 jumps at an especially quick tempo k) Cross-body leg swings x 30/leg l) 1600m @ goal half-marathon velocity 4) 3200m, light jogging Saturday

-ditto-

Run

Strength
Push-up, narrow Horse stance Oblique bridge raise Ball bridge Supermans Reverse curl crunch Alternate leg lift Oblique crunch

Core
@ 20 reps @ 15 sec, each side @ 15 reps, each side @ 15 sec @ 45 reps @ 45 @ 60 reps @ 15 reps, each side

Week 7 Monday 1) 4 x 100 meters at close to top speed, with 100m jog recovery in between bouts 2) 1600m @ goal half-marathon velocity 3) Circuit, 2 sets a) Burpees x 20 b) Crunches x 70 c) Lunges x 20/leg, with your nonlunging foot on a step or platform which is about six inches off the ground d) Low-back extensions x 70 e) Push-ups x 20 f) One-leg squats x 15/leg g) 1600m @ goal half-marathon velocity h) Bench dips x 30 i) High-bench step-ups x 15/leg j) Ankle jumps x 100, in place; last 30 jumps at an especially quick tempo k) Cross-body leg swings x 30/leg l) 1600m @ goal half-marathon velocity 4) 3200m, light jogging Tuesday *load scale is from 1 to 10 60min long slow distance run (lsd) Standing one-arm dumbbell curl (load 8), 8 reps x 3 sets Triceps push down, machine (load 8), 8 reps x 3 sets Reverse sit-up, 45 reps x 3 sets Sit up, heel-high, 45reps x 3 sets Lunges (load 8) 8 reps x 3 sets Back extension, Roman Chair, 8 reps x 3 sets Leg press (load 8), 8 reps x 3 sets

 Pelvic lifts, single leg, 15 reps x 3 sets Seated calf raise, barbell (load 8), 8 reps x 3 sets Wednesday 5x3min @ best running speed you can sustain, 3min jog recovery after Thursday 90min long slow distance run Friday 10km @ a pace 10 sec faster than goal half-marathon speed (min/km Saturday -ditto-ditto-ditto-ditto-

Run
Taper Monday 2 x (400-1200-3200); 400m @ closeto-all-out, 1200m @ 10k pace, 3200m @ goal half-marathon pace; no recovery between bouts; recovery between sets, 5 mins Tuesday

Strength

Core

Push-up, narrow Horse stance Oblique bridge raise Ball bridge Supermans Reverse curl crunch Alternate leg lift Oblique crunch

@ 20 reps @ 15 sec, each side @ 15 reps, each side @ 15 sec @ 45 reps @ 45 @ 60 reps @ 15 reps, each side

Wednesday 1) 4 x 100 meters at close to top speed, with 100m jog recovery in between bouts 2) 1600m @ goal half-marathon velocity 3) Circuit, 2 sets a) Burpees x 20 b) Crunches x 70 c) Lunges x 20/leg, with your nonlunging foot on a step or platform which is about six inches off the ground d) Low-back extensions x 70 e) Push-ups x 20 f) One-leg squats x 15/leg g) 1600m @ goal half-marathon velocity h) Bench dips x 30

i) High-bench step-ups x 15/leg j) Ankle jumps x 100, in place; last 30 jumps at an especially quick tempo k) Cross-body leg swings x 30/leg l) 1600m @ goal half-marathon velocity 4) 3200m, light jogging Thursday 60min long slow distance run Friday* active rest (light jog for 30mins) Saturday CORREGIDOR INTERNATIONAL HALF-MARATHON
* may opt for a deep-tissue massage

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