Hartford Half - Week #1 Training Beginners

6/22 - 6/28

Week #1

Workout #1

• Tunrover Drill - 5 min easy warm-up in HR zone A
  
• Then 5 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
  
• 5 min easy cool down.
  

Workout #2

• 30 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

• Cross training - 30 min. aerobic activity - anything but running.
  

Workout #4

• Long Run - 45 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.

Advanced Workouts

Week #1 

Workout #1

• Tunrover Drill - 5 min easy warm-up in HR zone A
  
• Then 10 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
• 5 min easy cool down.

Workout #2

• 45 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

• Cross training - 30 min. aerobic activity - anything but running.
  

Workout #4

• Long Run - 60 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.