Nice and simple for Half Marathon Training. A basic run for 3-4 miles a little below your race pace to work on speed training and distance training both at the same time.
Warm Up – Jog – 5 Minutes – Flutter Kicks 1 Minute – Squats – 20
Run (a little bit slower than race pace) – 3-4 Miles
After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
Tempo Run for Speed Training
Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself harder and faster than you normally would on a distance session. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body endurance all in a short workout. Speed Training
Stretch/Warm Up
Tempo Run – 25 Minutes
Stretch
OR
Stretch/Warm Up
Bike 30 Minutes with Medium Resitance
Time for you to test out our new, FREE Body Weight Workouts eBook!
Cross Training for Cycling or biking or weight training for a half marathon program. If you would like to perform weight training, perform the endurance workout found HERE
Bike/Cycle
Circuit – 10 Rounds:
1. 1 Minue Seated at Moderate Resistance (Gear 12 on M3 Indoor Cycle or Similar)
2. 1 Minute Standing at High Resitance (Gear 18 on M3 Indoor Cycle or Similar)
3. 1 Minute Seated at Low/Moderate Resistance (Gear 8 on M3 Indoor Cycle or Similar)
Cool down with 5 minute walk
Foam Roll and Stretch
FREE EBOOK! FREE Ab Workouts eBook Use one of our Abs Finishers to top of your workout!
High Intensity Training to help increase your overall cardiorespiratory performance along with your V02Max to help you run faster during distance runs.
Warm Up – 5 Minute Jog – 20 Squats – 20 Push Ups – 1 Minute Flutter Kicks
Run 400 Meters – Rest 2 Minutes
Run 800 Meters – Rest 3 Minutes
Run 400 Meters – Rest 2 Minutes
Run 800 Meters – Rest 3 Mintues
Run 400 Meters – Cool Down walk
Foam roll and stretch
Check out our MidwestFit YouTube Page for Videos!
FREE EBOOK! FREE Ab Workouts eBook
Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
No rest during circuits, rest 2-3 minutes between mini circuits. You should fly through this one.
Mini Circuit 1: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Dumbbell Bench Press – 15 Reps
2. Barbell Bent Over Row – 15 Reps
Mini Circuit 2: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Walking Lunges (with bar on back preferably) – 15 Reps Each Leg or 30 Total
2. Jump Squats – 20 Reps – Body Weight
3. Straight Leg Deadlifts – 15 Reps
Mini Circuit 3: Circuit 4 Rounds No Rest (may need to lower weight on set 3 or 4 to keep up speed and amount of reps)
1. Push Press – 15 Reps
2. Front Shoulder Raises – 15 Reps
Check out our MidwestFit YouTube Page for Videos!
- MidwestFit Team
This week we will highlight how to train for a half marathon. We will be taking a more aggressive approach to cardiorespiratory training and cross training. See how well you do in a week dedicated to half marathon training!
Half Marathon Workout Routine
Monday– Cross Training and Endurance Weight Training
Tuesday- High Intensity Cardio
Wednesday– Cross Training – Swim or Weight Training
Thursday – Tempo Run
Friday – Moderate Cardio/Run
Saturday – Rest
Sunday – Distance Run
Fat Burning Cardio for Weight Loss
Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Run – 50 Minutes @ Moderate Pace
or
Bike – 70 Minutes @ Moderate Pace
After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
Read why Rest and Recovery is important.
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The MidwestFit TOTAL BODY FITNESS encompasses different training styles to get you STRONGER and more TONED than you’ve ever been. The Total Body Fitness Premium Program is a culmination of training styles that effectively mixes strength training, endurance training, abs/core training, HIIT cardio training, and distance cardio training to turn you into a fitness freak!
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- MidwestFit Team
Nice and simple for Half Marathon Training. A basic run for 3-4 miles a little below your race pace to work on speed training and distance training both at the same time.
Warm Up – Jog – 5 Minutes – Flutter Kicks 1 Minute – Squats – 20
Run (a little bit slower than race pace) – 3-4 Miles
After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
Tempo Run for Speed Training
Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself harder and faster than you normally would on a distance session. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout. Speed Training
Stretch/Warm Up
Tempo Run – 25 Minutes or 2.75 miles
Stretch
OR
Stretch/Warm Up
Bike 30 Minutes with Medium Resitance
Time for you to test out our new, FREE Body Weight Workouts eBook!
Cross Training for swimming or weight training for a half marathon program. If you would like to perform weight training, perform the endurance workout found HERE
Warm up - 2 Rounds:
1. 2x25m freestyle rest 10 sec
2. 2x25m backstroke rest 10 sec
Build up – 3 Rounds:
1. 1x50m kick (any stroke) with kickboard
2. 1x50m streamline kick (back or free)
Core:
1. 1x300m freestyle swim rest 15 sec
2. 1x200m pull (with pull buoy) rest 30 sec
3. 1x300m freestyle swim rest 15 sec
Cool down:
1. 2x50m backstroke rest 10 sec
2. 2x50m breaststroke
Stretch
High Intensity Training to help increase your overall cardiorespiratory performance along with your V02Max to help you run faster during distance runs.
Warm Up – 5 Minute Jog – 20 Squats – 20 Push Ups – 1 Minute Flutter Kicks
Circuit - 3 Rounds: Little to NO Rest:
1. Burpees – 20
2. Flutter Kicks – 1 Minute
3. Run 400 Meters
4. Jump Squats – 20
5. Bicycle Crunches – 1 Minute
6. Plank – 1 Minute
7. Jumping Jacks – 1 Minute
8. Russian Twists – 30 Seconds
Check out our MidwestFit YouTube Page for Videos!
FREE EBOOK! FREE Ab Workouts eBook
Cross Training and Weight Training to upkeep and build muscle during a half marathon training program.
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Mini Workout Circuit 1: Chest/Back – 3 Rounds – Little to No Rest
1. Bosu Cross Over Push Ups – 20 Total
2. Inverted Row – Max Reps
3. Dumbbell Bench Press – 15 Reps
4. Barbell Bent Over Row – 15 Reps
5. Regular Pull Ups – 8 Reps
Mini Workout Circuit 2: Quads/Glutes/Hamstrings -3 Rounds – Little to No Rest
1. Back Squat – 15 Reps
2. Stiff Legged Deadlifts – 15 Reps
3. Hamstring Curls on Ball - 30 Reps
4. Walking Lunges (Holding extra weight) 30 (15 each leg)
Mini Workout Circuit 3: Shoulders/Triceps – 3 Rounds – Little to No Rest
1. Dips – 15
2. Push Press – 15 Reps
3. Shoulder Up and Outs – 15
Stretch
- MidwestFit Team
This week we will highlight how to train for a half marathon. We will be taking a more aggressive approach to cardiorespiratory training and cross training. See how well you do in a week dedicated to half marathon training!
Half Marathon Workout Routine
Monday– Cross Training and Endurance Weight Training
Tuesday- High Intensity Cardio
Wednesday– Cross Training – Swim or Weight Training
Thursday – Tempo Run
Friday – Moderate Cardio/Run
Saturday – Rest
Sunday – Distance Run
Fat Burning Cardio for Weight Loss
Finish off the week with some fat burning, moderate intensity cardio. You should be burning 400-700 Calories on this one while being able to burn fat using it as your main fuel substrate!
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Run – 50 Minutes @ Moderate Pace
or
Bike – 70 Minutes @ Moderate Pace
After the workout, sign up for our FREE Ab Workouts eBook and pick one and perform!
- MidwestFit Team
MidwestFit provides workouts every day, for FREE. Sign up now and you will also get our eBook 15 CORE SCULPTING AB WORKOUTS:
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