Training Plan
Metric: Beginner 5k (12 Weeks)

This program takes the beginner from the stages of simply running to adding structured workouts and aiming towards a specific end goal. The 12 week schedule takes this runner from 15 miles per week to a peak of 23 miles per week. More importantly, the schedule introduces the runner to higher performance methods of training.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $29.95

Sample Week of Training

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 - 6 x 1 Minute

Warm Up 15 Minutes

6 sets of: 1 minute Hard (95%), 1 minute Easy

Cool Down 15 minutes

Planned: 41:00

Rest Day

Rest or Cross-Train

Run - 1.5 km Warm Up

1.5 km Warm Up

Light Dynamic Warm Up
Run 1.5 km easy
Drills (second part of sheet)

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: 1.5 km

Run - 1.5 km Cool Down

1.5 km cool down jog at your recovery to easy pace.

Planned: 1.5 km

Run - 3 x 3k @ LT pace

3 x 3K @ LT pace zone with 800 meter jog recovery between each.

Planned: 10.6 km

Rest Day

Rest or Cross-Train

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 - Easy 8k

8k at easy to moderate pace

Planned: 8.0 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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