Training Plan
14 Weeks Marathon: 150KM/Week (Metric) (14 Weeks)
This is a 14 week, 7 day per week plan. This plan peaks out at about 150 km per week. This plan will have 3 Workouts per week after the initial entry phase.
The plan comes with a structured workout feature and day to day pace guidance based on your goal time.
Only $49.95
Sample Week of Training
Run - 16 km Easy
16 km at your easy to pace.
Planned: 16.0 km
Run - 3k Warm Up
Easy jog at warmup. Then consider:
https://www.dropbox.com/s/ef9ptwg2fe78k7f/HansonDynamic%20warmup.docx?dl=0
Run - 5x2.5K @ Strength
5x2.5K @ Strength with 800 meter jog recovery in between each.
Note: This is based on our traditional MP-10 strength for marathons, so be mindful of the pace per km in your LT zone.
Planned: 15.7 km
Run - 3 km Cool down
3 km cool down jog at your recovery to easy pace
Planned: 3.0 km
Run - 16 km Easy
16 km at your easy to pace.
Planned: 16.0 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 - 3k Warm Up
Easy jog at warmup. Then consider:
https://www.dropbox.com/s/ef9ptwg2fe78k7f/HansonDynamic%20warmup.docx?dl=0
Run - 4x3k
4x3 km @ Marathon pace with 800m jog recovery between each. 1
Planned: 14.4 km
Run - 3 km Cool down
3 km cool down jog at your recovery to easy pace
Planned: 3.0 km
Run - 16 km Easy
16 km at your easy to pace.
Planned: 16.0 km
Run - 30 km Long
30 km long run. Start at your easy pace and then can progress into your moderate and long run paces over the duration of the run.
Planned: 30.0 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.
