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I have to admit when I first set my goal of running a sub 2 hour half marathon this fall when my current PR is 2:13:56 I was a little skeptical about it. I mean yeah set goals high of course to push yourself but I did think I might have set an unattainable goal. However we are 40 days out from race day and I have noticed that I am significantly faster. I am able to maintain and recover from runs better as well. I am starting to think that I just MIGHT be able to hit that sub 2 hour goal time! I still have a few weeks to keep working on it but I’m feeling better about the goal and less crazy!!
My Weekly Workout Routine
*** all strength routines are 3 sets of each exercise/superset***
Also, keep in mind that the pictures are from last week and what I did on my runs!!
Monday | Easy Run & Arms
6 Miles @ 10:00 avg pace
- Superset
- DB Bicep Curl (15)
- DB Skull Crusher (15)
- Superset
- RB Bicep Curls (15)
- RB Tricep Kickbacks (15)
- Superset
- DB hammer Curls (15)
- DB overhead extension (15)
Tuesday | Intervals & Shoulders/glutes
1/2 mile warm up
2 mile @ 9:00 (hmp) with 2 minute rest
1 miles @ 9:00 with 90 second rest
4 x 1/2 mile @ 8:40 with 90 second rest
1/2 mile cool down
- RB front raise with reverse lunge (10/side)
- Superset
- DB stiff leg deadlifts (15)
- DB forward lunges (8/side)
- superset
- DB shoulder press (15)
- DB bent arm lateral raises (10)
- RB squat to shoulder press (20)
- DB overhead jump lunges (10/side)
Wednesday | Cycle & abs
Abs ** 3 rounds through with 60 second rest after each round **
- right side plank (30 sec)
- left side plank (30 sec)
- plank (30 sec)
Thursday | run & Legs
6 miles @ 10:00 avg
- superset
- RB glute kickbacks (20/side)
- DB lying leg Curls (20/side)
- superset
- DB front squats (20)
- DB curtsy lunges (10/side)
- Static squat with reverse lunges (10/side)
- DB Sumo squats (20)
- superset
- DB calf raises (20)
- DB toe walks (30 seconds)
Friday | Easy Run & chest/back
4 miles @10:00 avg pace
- superset
- RB lat pulldowns (15)
- Pushups (10)
- superset
- DB single arm rows (15/side)
- DB chest press (15)
- DB reverse grip rows (15)
- DB flyes (15)
Saturday | long run
13 miles @ 10:40 avg pace
Sunday | rest/mobility work
**Even though I only specify mobility work on Sunday, I make sure to foam roll every day to try to keep injuries at bay!
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T-Grip Barbell
