Training Plan
Metric: 1/2 Marathon 12 weeks/160 km (12 Weeks)

This 12 week plan starts with two weeks of building volume and introducing structured workouts. The next 8 weeks are peak training and the last two weeks are tapering. The plan does include 2-3 double runs per week. Weekly break down is two workout days, a long run, and then easy volume rounding out the week.

 

Only $29.95

Sample Week of Training

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Run - 6 km Easy

6 km at your easy pace.

Planned: 6.0 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 - 5x1200 @ 10k pace

5x1200 @ 10k pace with 400 jog recovery in between.

Planned: 8.0 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 - 6 km Easy

6 km at your easy pace.

Planned: 6.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Run - 6 km Easy

6 km at your easy pace.

Planned: 6.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Run - 6 km Easy

6 km at your easy pace.

Planned: 6.0 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 - 10k @ LT pace

10k at LT pace

Planned: 10.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 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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