Monday: Push Day + Easy Run (30-45 min total)
Strength: Push Day Workout (Chest, Shoulders, Triceps)
- Keep the weights moderate to allow room for your evening run.
Run: 20-30 mins easy jog (~65-70% effort)
- Goal: Recovery and building base endurance.
Tuesday: Interval Speed Run + Core Work (45-60 min total)
Run:
- Warm-up: 5-10 mins jog
- Workout: 5x400m intervals (run each interval at 90-95% effort)
- Rest: 90-120 seconds between intervals
- Cool down: 5-10 mins jog
Core Work:
- Plank variations: 3x45 sec
- Hanging leg raises: 3x10 reps
- Cable woodchoppers: 3x12 reps per side
Wednesday: Pull Day + Cross-Training (Bike Ride) (60 min total)
Strength: Pull Day Workout (Back, Biceps, Rear Delts)
- Emphasis: Moderate-heavy lifts to build upper body strength. Avoid going too heavy to conserve energy for your runs.
Cross-Training:
- 30-45 mins on the bike (moderate pace)
- Goal: Aerobic work without pounding your joints.
Thursday: Tempo Run + Mobility Work (40-50 min total)
Tempo Run:
- Warm-up: 5-10 mins jog
- Workout: 20-25 mins at a “comfortably hard” pace (~85-90% effort)
- Cool down: 5-10 mins jog
Mobility & Stretching:
- Focus on hips, hamstrings, and calves using foam rolling and stretching to prevent tightness.
Friday: Leg Day (Hypertrophy Focus)
Workout:
- Bulgarian split squats, leg press, RDLs, lunges, and hamstring curls.
- Use controlled reps and a hypertrophy rep range (8-12 reps).
Optional:
- Add bodyweight squats as a finisher to simulate running fatigue.
Saturday: Long Run (50-70 min total)
Run:
- Distance: 4-6 miles (depending on your progress)
- Keep the pace conversational (~65-70% effort).
- Goal: Build aerobic endurance and mental toughness for race day.
Sunday: Rest or Active Recovery (30-40 min)
- Option 1: Complete rest
- Option 2: Active recovery (30-40 mins)
- Yoga/stretching session or light walk.