Training Plan
Metric: 1/2 Marathon 8 weeks/115 km (8 Weeks)

This 8 week plan is 7 days/week in structure and peaks out about 115 km. This plan is a race specific segment, so the runner should already have several weeks of training under their belt or coming of a race segment from a different distance. This plan averages 2 structured workouts and one long run per week.

 

Only $29.95

Sample Week of Training

Strength Training

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

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

Run - 12k Easy

12 km at your easy pace

Planned: 12.0 km

Run - 5km Warm Up

Dynamic Warm Up
5km 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: 5.0 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 6x1k @ 10k pace

6 x 1k @ 10k pace with 400 meter jog recovery in between each.

Planned: 8.4 km

Run - 14km Easy

14 km at your easy pace.

Planned: 14.0 km

Other - Analyzing Workout

Looking at a bad workout:

https://lukehumphreyrunning.com/analyzing-workouts-hint-one-bad-workout-isnt-the-end-of-fitness/

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 - 5km Warm Up

Dynamic Warm Up
5km 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: 5.0 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 8k @ LT

8k @ LT pace

Planned: 8.0 km

Run - 12k Easy

12 km at your easy pace

Planned: 12.0 km

Run - 25 km Long

25 km long run. Start at an easy pace and then can progress into the moderate and long run paces.

Planned: 25.0 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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