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Get Bigger, Faster, and Stronger with this Half Marathon Light Leg Day Training

Today’s…

workout of the day, we are going to be doing a Half Marathon Light Leg Day Training. This is a great lower body workout that will work on strength and cardio, to help build lean muscle and get you ready for your half marathon. 
 
This is week one of our half marathon training! I am not going to post every workout everyday, but I will provide the whole program on a week by week basis! 

Cardio Round 1…

For today’s cardio, we are going to be doing a 3 mile run on the treadmill or outside. I decided to do this on the treadmill so I could track and monitor the increased intensity. I want to train my body to know how fast I am running when I am on the road and use that to monitor my stamina when running long distance. I increased the intensity of this run every 1/2 mile.

Circuit…

For our circuit today we will be doing a 5 exercise circuit, which we will do 4 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise. Go with moderate weight when doing this circuit. You dont want it to be too easy but you also dont want you legs to be super wobbly. We will have a strength focus workout later in the week. 
 

Abs:

We will do a quick ab circuit that has 3 exercises which we will do 3 times. I added weight with these exercises, so feel free to do the same. 
 

Cardio Round 2: 

To end the workout, lets work on more endurance. Hit the Stairmaster for 10 minutes on a medium-high intensity. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.

Half Marathon Light Leg Day Training:

Half Marathon Light Leg Day Training

Cardio:

 -3 miles

 

Weights

-4 rounds of the following:

   –           10-12  dumbbell goblet squats

   –           12 dumbbell calf raises

   –           10 dumbbell split squats (each leg)

   –           10 kettle bell swings

   –           10 dumbbell lunges

 

Abs:

-2 rounds of the following

   –           15 toe touches

   –           10 leg raises

   –           10 leg pull ins

 

Cardio

-10 minute stair master

Goblet Squat:

Dumbbell Lunges:

Calf Raises:

Split Squats:

Ketttle Bell Swings:

Leg Pull-ins:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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