Training Plan
Metric: 1/2 Marathon 16 weeks/100km (16 Weeks)

This 16 week plan jumps right into race specific work. The first 4 weeks are for building volume, followed by 2 weeks of introductions to speed work. Then 8 weeks of peak training and two weeks of tapering. This is a 6 day per week plan.

 

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 - 8x600

8x600 meters @ 10k pace with 400 meter jog recovery in between.

Planned: 8.0 km

Run - 3k Cool Down

Light jog after workout

Planned: 3.0 km

Other - 4 Goal Outcomes

There are four outcomes to a goal:

1. The road is smooth and the goal is successfully realized.
2. The road is rocky but the goal is achieved.
3. The road is smooth but the goal is achieved.
4. The road is rocky and the goal is missed.

Regardless of your situation, goals may or may not be met. Keep the faith, stay the course. If it doesn't work out, evaluate, but don't let it get in your head. Outcomes are only failures if you say it's a failure.

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 - 8 x 800 meters @ LT Pace

8x800 meters @ LT pace with 400 meter jog recovery in between.

Planned: 9.2 km

Run - 3k Cool Down

Light jog after workout

Planned: 3.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 16 KM

Start at easy pace and work towards long run 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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