Training Plan
Metric: 1/2 Marathon: 12 weeks/70 km (12 Weeks)

This 6 day per week plan peaks out 70km. It will start out with workouts right away and assumes you have been training already for a number of weeks. This is intended to be a dedicated race-specific block of training to put the final touches on your half marathon.

 

Only $29.95

Sample Week of Training

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Strength Training

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

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

Run - 3 km Warm Up

Dynamic Warm up
3k Jog
Drills

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: 3.0 km

Run - 6x800 @ 10k pace

6x800 meters at 10k pace with 400 meter jog recovery in between each.

Planned: 7.2 km

Run - 2 km cool down

2 km cool down jog at recovery to easy pace

Planned: 2.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 3 km Warm Up

Dynamic Warm up
3k Jog
Drills

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: 3.0 km

Run - 2 km cool down

2 km cool down jog at recovery to easy pace

Planned: 2.0 km

Run - 8k @ LT

8k @ LT pace

Planned: 8.0 km

Run - Easy 5k

5 km at your easy to moderate range.

Planned: 5.0 km


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.

Other Half Marathon Plans

Plan Name Level # Weeks Price  
Classic Advanced Half Marathon Classic 18 weeks $29.95 PreviewBuy
Classic Beginner Half Marathon Classic 18 weeks $29.95 PreviewBuy
8 Week/30 MPW 8 Week 8 weeks $29.95 PreviewBuy
8 Week/40 MPW 8 Week 8 weeks $29.95 PreviewBuy
8 Week/50 MPW 8 Week 8 weeks $29.95 PreviewBuy
8 Week/60 MPW 8 Week 8 weeks $29.95 PreviewBuy
8 Week/70 MPW 8 Week 8 weeks $29.95 PreviewBuy
8 Week/80 MPW 8 Week 8 weeks $29.95 PreviewBuy
8 Week/90 MPW 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 8 weeks/100km 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 8 weeks/115 km 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 8 weeks/130 km 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 8 weeks/145 KM 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 8 weeks/160 km 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 8 weeks/85 km 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon/8 weeks/40km 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon/8 weeks/55km 8 Week 8 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon: 8 weeks/70 km 8 Week 8 weeks $29.95 PreviewBuy
12 Week/30 MPW 12 Week 12 weeks $29.95 PreviewBuy
12 Week/40 MPW 12 Week 12 weeks $29.95 PreviewBuy
12 Weeks 40-55 Miles/Week 12 Week 12 weeks $29.95 PreviewBuy
60-70 Miles Per Week Half Marathon 12 Week 12 weeks $29.95 PreviewBuy
70-80 Miles Per Week Half Marathon 12 Week 12 weeks $29.95 PreviewBuy
80-90 Miles Per Week Half Marathon 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 12 weeks/100km 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 12 weeks/115 km 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 12 weeks/130 km 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 12 weeks/145 KM 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 12 weeks/160 km 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 12 weeks/85 km 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon/12 weeks/40km 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon/12 weeks/55km 12 Week 12 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon/16 weeks/40 km 12 Week 16 weeks $29.95 PreviewBuy
Half Marathon 16 Weeks/30-40MPW 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 16 weeks/100km 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 16 weeks/115 km 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 16 weeks/130 km 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 16 weeks/145 KM 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 16 weeks/160 km 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon 16 weeks/85 km 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon/16 weeks/55km 16 Week 16 weeks $29.95 PreviewBuy
Metric: 1/2 Marathon: 16 weeks/70 km 16 Week 16 weeks $29.95 PreviewBuy
18 Week 9 Day Cycle/30 Miles 18 Week 18 weeks $29.95 PreviewBuy
18 Week 9 Day Cycle/45 Miles 18 Week 18 weeks $29.95 PreviewBuy
18 Week 9 Day Cycle/55 miles per week 18 Week 18 weeks $29.95 PreviewBuy
18 Week Alternator: 40 miles peak 18 Week 18 weeks $29.95 PreviewBuy
18 Week Alternator: 70 Miles Peak 18 Week 18 weeks $29.95 PreviewBuy
18 Week/9 Day Cycle/90 MPW 18 Week 18 weeks $29.95 PreviewBuy
18 week/9day cycle/75 MPW 18 Week 18 weeks $29.95 PreviewBuy
Alternator: 18 Week/50 miles 18 Week 18 weeks $29.95 PreviewBuy
Alternator: 18 week/60 Miles 18 Week 18 weeks $29.95 PreviewBuy
Alternator: 18 Week/90 Miles 18 Week 18 weeks $29.95 PreviewBuy
Alternator: 18 Weeks/80 Miles 18 Week 18 weeks $29.95 PreviewBuy
Just Finish Half Marathon 18 Week 18 weeks $29.95 PreviewBuy
Metric: Classic Advanced Half Marathon 18 Week 18 weeks $29.95 PreviewBuy
Metric: Classic Beginner Half Marathon 18 Week 18 weeks $29.95 PreviewBuy
True Beginner Progression - C2HM 24 Week 24 weeks $29.95 PreviewBuy