Training Plan
Half Marathon 16 Weeks/30-40MPW (16 Weeks)

This plan is intended for the intermediate/novice runner looking for a training program for the half marathon distance. The plan begins at 20 miles per week and will peak with several weeks between 30 and 40 miles.

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 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Rest Day - Off Day w/ option

No running but feel free to

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

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 - 5x1k @ Goal HMP

5x1k @ your goal half marathon pace with 400 meter jog recovery between each.

Planned: 7.0 km

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 3 miles

3 miles @ your easy pace

Planned: 3.0 mi

Rest Day - Off Day w/ option

No running but feel free to

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

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Run - Long 10 miles

Long 10 miles at easy to long run pace.

Planned: 10.0 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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