Training Plan
Alternator: 18 Week/90 Miles (18 Weeks)

This plan will build you up from 65 miles at the beginning to 90 miles per week at the peak. As an alternator plan, this plan will alternate one weekend with a long run and on weekend with a longer workout. This will help spread recovery between hard workouts.

 

Only $29.95

Sample Week of Training

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Run - WU 3 miles

Warm up 3 miles

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

Planned: 3.0 mi

Run - 6x1200 @ 10k pace

6x1200 @ 10k pace with 400 jog recovery in between.

Planned: 6.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Run - WU 3 miles

Warm up 3 miles

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

Planned: 3.0 mi

Run - 1-8x400-1

1 mile @ 1/2 pace
1/2 jog
4x800 @10k pace with 400 jog
1 mile @ 1/2 pace

Planned: 5.5 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Run - Long 18 miles

18 miles with majority in your long run pace range.

Planned: 18.0 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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