Training Plan
Metric: 80KM Per Week Base Work (4 weeks) (4 Weeks)

The 80 km Per Week Base Work training schedule is an 4 week program designed to increase or maintain general aerobic fitness. This plan is perfect for building a base before a specific training block, or filling the gaps between racing seasons. The schedule includes a selection of fartleks, tempo runs, progression runs and long runs that will keep you aerobically strong until your next specific race segment begins.

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

 

Only $18.75

Sample Week of Training

Run - 13 KM Easy

13 KM easy run

Planned: 13.0 km

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - 3x(1-2-3)

Warm up 15 minutes

3 sets of

1 minute @ hard effort (10k or so)
1 minute jog
2 minutes @ hard effort (same as above)
2 minute jog
3 minutes @ hard effort (same)
3 minute jog

Cool down 15 minutes

Planned: 1:06:00

Run - 13 KM Easy

13 KM easy run

Planned: 13.0 km

Rest Day

Rest or Cross-Train

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - 3 km Warm Up

Dynamic Warm up
3k 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: 3.0 km

Run - 4x1600 @ LT

4x1600 meters at LT pace with 800 jog recovery.

Planned: 8.8 km

Run - 3 km Cool down

3 km cool down jog at your recovery to easy pace

Planned: 3.0 km

Run - 13 KM Easy

13 KM easy run

Planned: 13.0 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.

Other Base Work/Maintenance Plans

Plan Name Level # Weeks Price  
30 Miles Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
40 Miles Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
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60 Miles Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
70 Miles Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
80 Miles Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
Metric: 110 KM Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
Metric: 130 KM Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
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Metric: 95KM Per Week Base Work (4 weeks) 4 Week 4 weeks $18.75 PreviewBuy
30 Miles Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
40 Miles Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
50 Miles Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
60 Miles Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
70 Miles Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
80 Miles Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
Metric: 110 KM Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
Metric: 130 KM Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
Metric: 45 KM Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
Metric: 65 KM Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
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Metric: 95 KM Per Week Base Work (6 weeks) 6 Week 6 weeks $18.75 PreviewBuy
30 Miles Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
40 Miles Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
50 Miles Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
60 Miles Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
70 Miles Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
80 Miles Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
Metric: 110 KM Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
Metric: 130 KM Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
Metric: 45 KM Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
Metric: 65 KM Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
Metric: 80 KM Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy
Metric: 95 KM Per Week Base Work (8 weeks) 8 Week 8 weeks $18.75 PreviewBuy