Training Plan
Beginner 5k (12 Weeks)

This program takes the beginner from the stages of simply running to adding structured workouts and aiming towards a specific end goal. The 12 week schedule takes this runner from 12 miles per week to a peak of 25 mile per week. More importantly, the schedule introduces the runner to higher performance methods of training. This plan is best for a person who is already running 3k 3-5x per 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 3 miles

3 miles @ your easy pace

Planned: 3.0 mi

Strength Training

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

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

Run - Easy 3 miles

3 miles @ your easy pace

Planned: 3.0 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 - 3x1.5 miles @ Goal Pace

3x1.5 miles @ goal 1/2 marathon pace with 1/2 mile jog recovery

Planned: 6.0 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 3 miles

3 miles @ your easy pace

Planned: 3.0 mi

Strength Training

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

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

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 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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