Training Plan
Metric: 1/2 Marathon 12 weeks/130 km (12 Weeks)

This 12 week plan is 7 days/week and peaks out about 130 km. The first two weeks are an intro into the structure, but your volume will be close to the peak. Then about 8 weeks of peak training, followed by two weeks of tapered training.

 

Only $29.95

Sample Week of Training

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 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 - 4 x 1600 @ 10k pace

4x1600 meters @ 10k pace with 800 meter jog recovery in between each.

Planned: 9.6 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Other - Analyzing Workout

Looking at a bad workout:

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

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Strength Training

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

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

Run - 20 km Long

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

Planned: 20.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 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 - 10k @ LT pace

10k at LT pace

Planned: 10.0 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

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.

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