Goal: Maintaining as much strength and muscle mass as possible while running a solid half-marathon

Equipment: Traditional Gym Equipment: Bench, Dumbbells, Barbell, a Cable Stack, Pull-up Bar, Bands, Ab Cart, Physioball, Running Shoes

Workout per week: 6 total (3x runs, 3x strength sessions) 

Ideal Training Environment: Outside / In-Gym

Length: 12 weeks (Phase 1 – 6 weeks, Phase 2 – 6 weeks)

The intention of this program is to build you up to run a competitive half-marathon while maintaining your strength and lean muscle mass. You’ll be running 3 days per week and doing resistance training 3 days per week. Weekly mileage begins at 14 and increases by 1 mile per week until we get near the peak and taper of the program.

For your training runs, you’ll have with an interval day (Monday), an easy run (Wednesday), and a progressive long run (Saturday.) Starting in week 4, your interval day will become a Maximum Lactate Steady State run which you can think of simply as long interval training (instead of 3 minute intervals, you’ll be doing 10 minute intervals.)

Easy runs should feel comfortable. Somedays you’re going to run a bit faster. Somedays you’re going to run a bit slower. That’s normal. Most runners need to be reminded to slow down on their easy runs. The intention here is more about accumulating miles and less about running fast.

The hard pace on your interval day should be challenging but consistent. In other words, the final interval shouldn’t be slower than the first interval. These will be the fastest you run all week. If you’re new to interval training, I’d rather see you start bit slower than you might expect and finish strong versus starting fast and pooing the bed.

For your long runs, the first two miles will be easy, and the bulk of the run will be done at your Half-Marathon Race Pace. If you don’t know your Half-Marathon Race Pace, make a conservative estimate. After your first race, you’ll know.

Most of all, enjoy the process. As always, here if you need me. Feel free to drop me a note on IG @BandanaTraining or in our Facebook Group (Bandana Training Club).

When your legs get tired, run with your heart,
Rob

Here’s our weekly training calendar:

Feel free to move your training days around if necessary, but try to follow the same cadence of non-consecutive runs and lift.

As for Tuesday, Thursday, Sunday…

Pull (Hip Dominant)

Warm up

Exercise Video
1)
World’s Greatest Stretch
 
Sets: 2
Reps: 3
Tempo: Medium
Rest:
2)
Clam Shells
 
Sets: 2
Reps: 10/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 10
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg RDL’s
 
Sets: 4
Reps: 8/s
Tempo: Slow
Rest: 60s
A2)
Band Assisted Chinups
 
Sets: 4
Reps: 6-8
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Hip Thrusters
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s
B2)
Bent Over Rows (DB or BB)
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Cable Curl – Straight Bar Supinated
 
Sets: 3
Reps: 20
Tempo: Medium
Rest: 30s
C2)
Ab Cart (Knees to Plank)
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 30s

Push (Knee Dominant)

Warm up

Exercise Video
1)
World’s Greatest Stretch
 
Sets: 2
Reps: 3
Tempo: Medium
Rest:
2)
Clam Shells
 
Sets: 2
Reps: 10/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 10
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
FFE Split Squats
 
Sets: 4
Reps: 8/s
Tempo: Slow
Rest: 60s
A2)
Flat Press (DB or BB Bench)
 
Sets: 4
Reps: 6-8
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Front Squat (Heels Elevated)
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s
B2)
Lateral Raise – Bottom Half
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Tri Pressdown – Rope
 
Sets: 3
Reps: 20
Tempo: Medium
Rest: 30s
C2)
Dragon Flag (Full Tuck)
 
Sets: 3
Reps: 15
Tempo: Medium
Rest: 30s

Upper

Warm up

Exercise Video
1)
World’s Greatest Stretch
 
Sets: 2
Reps: 3
Tempo: Medium
Rest:
2)
Clam Shells
 
Sets: 2
Reps: 10/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 10
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Seated DB Overhead Press
 
Sets: 4
Reps: 6-8
Tempo: Slow
Rest: 60s
A2)
Band Assisted Pullups – Wide Pronated
 
Sets: 4
Reps: 6-8
Tempo: Slow
Rest: 60s

B Block

Exercise Video
A1)
Cable Fly – High to Low
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s
A2)
Spider Curl
 
Sets: 4
Reps: 10-12
Tempo: Medium
Rest: 60s

C Block

Exercise Video
A1)
Max Pushups
 
Sets: 3
Reps: Max
Tempo: Fast
Rest: 60s
A2)
Sideplank Thread the Needle
 
Sets: 3
Reps: 12/s
Tempo: Medium
Rest: 60s