Training Plan
Metric: 1/2 Marathon 16 weeks/145 KM (16 Weeks)

This 16 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 4 weeks are a base building block to get volume close to peak. Then a two week introduction to workouts, followed by 8 weeks of peak training. Schedule closes with two weeks of tapering.

 

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 - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

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 - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 8x800 @ 10k pace

8x800 meters @ 10k pace with 400 meter jog recovery between each.

Planned: 9.6 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Run - Easy 5k

5 km at your easy to moderate range.

Planned: 5.0 km

Other - 10 Tips for Goal Setting

1. Keep goals realistic
2. Break goals up to very short term, short term, and long term
3. Set goals in line with athletic circumstances
4. Goal achievement depends on accountability, consistency, and a well formulated plan.
5. Not all goals should be related to performance
6. Visualization is important to goal achievement.
7 Write down your goals
8. Commit and train with purpose
9. Don't give up when it gets hard
10. Not every goal is met, but that doesn't make you a failure.

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Run - Easy 5k

5 km at your easy to moderate range.

Planned: 5.0 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 - 5x1600 @ LT

5x1600 at LT pace with 800 jog recovery.

Planned: 12.0 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

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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