Training Plan
Advanced 9-Day Cycle Marathon (Metric) (18 Weeks)

This is a modified version of the Classic advanced HMM plan. This will be on a 9-day cycle instead of a traditional 7 day cycle.

 

Only $49.95

Sample Week of Training

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 24 km Long

24 km long run. Start at an easy pace and can then progress into the moderate and long run paces over the duration of the run.

Planned: 24.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 3k Warm Up

Easy jog at warmup. Then consider:

https://www.dropbox.com/s/ef9ptwg2fe78k7f/HansonDynamic%20warmup.docx?dl=0

Run - 6x1.5KM @ MP-10

6x1.5 kilometers at MP-10 with 500 meter jog recovery between each.

(this won't line up to be 10 secs faster for kilometer workouts)

Planned: 12.0 km

Run - 2 km cool down

2 km cool down jog at recovery to easy pace

Planned: 2.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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