Training Plan
Metric: 1/2 Marathon 12 weeks/145 KM (12 Weeks)

This 12 week plan is a 7 day per week plan peaking at about 145 km. This plan will include 2-3 double runs per week, two workouts, and a long run on average. The first two weeks are an introduction into structured workouts, with the following 8 weeks being peak volume, followed by two weeks of tapering.

 

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 - 12x400 @ 5k pace

12x400 meters at 5k pace with 400 meter jog recovery

Planned: 10.0 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Other - Getting what you need from workouts

https://lukehumphreyrunning.com/getting-what-you-need-from-workouts/

Run - Easy 5k

5 km at your easy to moderate range.

Planned: 5.0 km

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 - Easy 5k

5 km at your easy to moderate range.

Planned: 5.0 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 - 5k-3k-1.5k @ LT

5K @ LT pace
1600 meter jog recvoery
3k @ LT pace
1k jog recovery
1500 meters @ LT pace

Planned: 12.1 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Run - 28 km Long

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

Planned: 28.0 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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