Half/Marathon heavy weights programme Weeks 5 – 8

Aim: Complete this programme over a 4 week period, 4 weeks out from your half/marathon and try to increase the weights a bit every two weeks. Complete all sets of the first exercise before moving onto the next exercise, not to be done as a circuit. Take at least 90 secs rest between sets.

In order to get the right weight for the exercises we want to use the “Reps in Reverse” method. You want to choose a heavy enough weight that you can perform your target rep range  but you should be able to do 3 more reps at the end.

E.g. If I have set 6 reps, you should feel like you could do 9 with good form. So using a challenging but not max weight. It might take a couple of sessions to get the weight right, just take your time.

Equipment:

• Squat Rack
• Box for hamstring curls or hamstring curl machine
• Smith machine - can use a squat rack instead and lots of weights so you can't move the bar

Weeks 5 - 6

• 1/2 squats superset with pogo jumps - 4 x 6 squats/6 jumps
• Double leg RDL - 3 x 8 each side
• Iso calf press - 3 sets, 3 reps, 4 secs (complete all on one leg before switching sides)
• Hamstring curl - 3 x 12 each side (3 secs up, 3 secs down)

Weeks 7 - 8

• 1/2 squats superset with pogo jumps - 4 x 5 squats/5 jumps
• Double leg RDL - 3 x 5 each side
• Iso calf press - 3 sets, 3 reps, 4 secs (complete all on one leg before switching sides)
• Hamstring curl - 3 x 10 each side (3 secs up, 3 secs down)