Training Plan
Advanced 5k (13 Weeks)

This program is intended for the competitive racer. It is not necessarily intended for the runner looking to run several races, rather the runner looking to run a couple of races- very fast! The mileage tops out in the mid 60 miles per week range and is set up for three competitive races. The entire schedule lasts for 13 weeks.

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 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Strength Training

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

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

Run - WU 2 miles

warm up 2 miles

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

Planned: 2.0 mi

Run - 6x1k @ 10k pace

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

Planned: 5.5 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Strength Training

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

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

Run - WU 2 miles

warm up 2 miles

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

Planned: 2.0 mi

Run - 8x1k @ LT pace

8x1k @ LT pace with 400 meter jog recovery in between.

Planned: 10.4 km

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - Long 16 miles

16 miles with majority in your long run pace range

Planned: 16.0 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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