Training Plan
Metric: 16 Weeks:160KM/week (16 Weeks)

This high mileage plan is a 7 days a week plan. The plan will peak at about 160km per week. Plan is built for those who run high volume, but need some time building their back up back up.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $49.95

Sample Week of Training

Run - 20 km Easy

20 km at your easy pace

Planned: 20.0 km

Run - 5km Warm Up

Dynamic Warm Up
5km jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 5.0 km

Run - 8 x 1k @ 10k pace

8 x 1k @ 10k pace with 400 meter jog recovery in between each.

Planned: 9.6 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 20 km Easy

20 km at your easy pace

Planned: 20.0 km

Run - 5km Warm Up

Dynamic Warm Up
5km jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 5.0 km

Run - 12 km @ marathon pace

12 km at marathon pace.

Planned: 12.0 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 20 km Easy

20 km at your easy pace

Planned: 20.0 km

Run - 20 km Easy

20 km at your easy pace

Planned: 20.0 km

Run - 32 km Long

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

Planned: 32.0 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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