Training Plan
Marathon: 8 weeks/90 MPW (8 Weeks)
This plan starts right under 90 and stays at 90 miles per week to the taper. It is a 7 day/week plan. It is best for runners coming off a shorter race segment and looking to jump right into a shorter marathon block.
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 - Easy 10 miles
10 miles @ your easy pace
Planned: 10.0 mi
Run - WU 3 miles
Warm up 3 miles
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 3.0 mi
Run - 8x1 mile @ Goal MP-10
8x1 mile @ goal MP minus 10 seconds per mile. 400 meter jog recovery between each.
Pace on recovery is self prescribed- as long as it's a jog. If workout feels too easy, increase the pace of your recovery jog.
Planned: 10.0 mi
Run - CD 2 miles
Cool down 2 miles
Planned: 2.0 mi
Run - Easy 10 miles
10 miles @ your easy pace
Planned: 10.0 mi
Run - Easy 4 miles
4 miles at your easy to moderate pace
Planned: 4.0 mi
Run - Long 14 miles
14 miles @ your easy to long run pace.
Planned: 14.0 mi
Run - Easy 10 miles
10 miles @ your easy pace
Planned: 10.0 mi
Run - WU 3 miles
Warm up 3 miles
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 3.0 mi
Run - 10 miles @ Goal MP
10 miles at your goal marathon pace
Planned: 10.0 mi
Run - CD 2 miles
Cool down 2 miles
Planned: 2.0 mi
Run - Easy 10 miles
10 miles @ your easy pace
Planned: 10.0 mi
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.
