Training Plan
Beginner 10k (12 Weeks)

This is for someone who has raced as far as a 5k, and now wants to give the next distance a shot. This is a 12 week program that will boost your weekly volume and get you ready for your longest race to date. This plan starts at 19 miles a week and peaks at 28 miles a week.

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

 

Only $29.95

Sample Week of Training

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Rest Day

Rest or Cross-Train

Run - WU 1 mile

warm up 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Run - 3x1 Mile @ Goal 1/2 MP (1/2M recovery)

3x1 mile @ goal half marathon pace with 1/2 mile jog recovery

Planned: 4.0 mi

Run - CD 1 mile

Cool down 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Rest Day

Rest or Cross-Train

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - Easy 5 miles

5 miles @ your easy pace

Planned: 5.0 mi


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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