Training Plan
18 Week Alternator: 70 Miles Peak (18 Weeks)

This plan is our alternator style plan, meaning that one week will have 2 SOS days and a longer run. This will alternate with an "easier" week that includes two total SOS days. This allows to spread out recovery, but maximize the amount of hard work you can put in. This plan will begin at about 45 miles per week and peak at 70 miles per week over the last 6-8 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 8 miles

8 miles at your easy pace

Planned: 8.0 mi

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 - 8x600 meters @ 10k pace

8x600 meters @ 10k pace with 400 jog recovery between each.

Planned: 5.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Rest Day - Off Day w/ option

No running but feel free to

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

Run - Long 10 miles

Long 10 miles at easy to long run pace.

Planned: 10.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

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 - 6x1 mile @ goal 1/2 MP

6x 1 mile @ goal half pace with 400 meter jog recovery

Planned: 7.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 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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