Training Plan
Metric: 1/2 Marathon/12 weeks/40km (12 Weeks)

This plan is a 4 day a week per plan that peaks out at about 40 km per week. It includes a mid-week structured workout and then a long run or second workout on the weekend. At 12 weeks, this plan is meant to put the final touches on a plan or to run a race shortly after completing a shorter race (5k or 10k). The runner should have several weeks of running already before starting this. This will pick up right away with intensity.

 

Only $29.95

Sample Week of Training

Run - Easy 8k

8k at easy to moderate pace

Planned: 8.0 km

Strength Training

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

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

Cross Training

No running, but feel free to walk, bike, elliptical, any light, non weght bearing cross training

Planned: 45:00

Run - 1.5 km Warm Up

1.5 km Warm Up

Light Dynamic Warm Up
Run 1.5 km easy
Drills (second part of sheet)

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 1.5 km

Run - 3x2.5k @ LT

3x2.5km @ LT pace with 800 jog recovery between each.

Planned: 9.9 km

Run - 1.5 km Cool Down

1.5 km cool down jog at your recovery to easy pace.

Planned: 1.5 km

Other - Mind/Body

- You might not feel great during a workout or race, but you can still perform well.
- Perfect races are rare, so appreciate the ones that are.
- A bad day can be turned around with the right attitude and mindset.
-Learn to troubleshoot on the fly
-Use mantras to make it through rough patches.
-Focus on the now, not what had happened or what might happen in the future.
-Sometimes bad days are just going to happen, regardless of what adjustments you make. Amend and avoid complete disappointment.

Run - Easy 5k

5 km at your easy to moderate range.

Planned: 5.0 km

Strength Training

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

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

Run - 14 KM

Start out easy and work towards long run pace.

Planned: 14.0 km

Cross Training

No running, but feel free to walk, bike, elliptical, any light, non weght bearing cross training

Planned: 45:00


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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