Training Plan
18 Week 9 Day Cycle/55 miles per week (18 Weeks)

This plan is built on a 9 day cycle, which means you will have a long run every 9-10 days. This plan will build up to 55 miles/week at peak. It starts at 5 days of week per running and will finish at 6 days per week. The first few weeks are base building (assuming you are coming off a break), and these weeks can be take off if you need a 14-16 week schedule.

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 - 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 - 6x800 @ goal half pace

6x800 @ goal half marathon pace with 400 meter jog recovery.

Planned: 4.3 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

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Rest Day - Off Day w/ option

No running but feel free to

-cross train
-resistance training
-flexibility
and/or core

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Run - Long 12 miles

12 miles at easy to long run pace

Planned: 12.0 mi

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 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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