Training Plan
Metric: 1/2 Marathon 16 weeks/85 km (16 Weeks)

This 6 day per week plan will peak at about 85 km per week. With this 16 week plan, you'll take the first few weeks to build your volume. Then you'll focus on race specific, along with moving from 10k to 5k pace in the speed category. This plan alternates between 3 harder workouts one week and two the next to allow for recovery from the intensity. The first few weeks will be a gradual introduction to structured workouts.

 

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 - 3k Cool Down

Light jog after workout

Planned: 3.0 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 - 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 - 8 x 800 meters @ LT Pace

8x800 meters @ LT pace with 400 meter jog recovery in between.

Planned: 9.2 km

Run - 3k Cool Down

Light jog after workout

Planned: 3.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 18 km Long

18 km Long run. Start at an easy pace and can progress into moderate and long run paces over the duration of the run.

Planned: 18.0 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.

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