Training Plan
Metric: 1/2 Marathon/16 weeks/55km (16 Weeks)

This plan is a 5 day a week per plan that peaks out at about 55 km per week. It includes a mid-week structured workout and then a long run or second workout on the weekend. At 16 weeks, this plan is meant to provide a short buildup of volume, followed by a full race spcific buildup. The runner should have several weeks (3+) 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 - 8x1 minute

Warm up 15 minutes

8x1:00 at a hard effort (just effort, not concerned with pace) with 2:00 jog recovery between each.

Cool down 10 minutes

Planned: 46:00

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

Run - 13 KM Easy

13 KM easy run

Planned: 13.0 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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