Training Plan
40 Miles Per Week Base Work (4 weeks) (4 Weeks)
The 40 Miles 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 $24.95
Sample Week of Training
Run - Easy 4 miles
4 miles at your easy pace
Planned: 4.0 mi
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 - Easy 6 miles
Easy 6 miles at your easy pace
Planned: 6.0 mi
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 - WU 2 miles
warm up 2 miles
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 2.0 mi
Run - 4x1 mile @ goal pace
4x1 mile @ goal race pace w/ 1/4 mile jog
Planned: 5.0 mi
Run - CD 2 miles
Cool down 2 miles
Planned: 2.0 mi
Run - Easy 6 miles
Easy 6 miles at your easy pace
Planned: 6.0 mi
Run - Easy 8 miles
8 miles at your easy pace
Planned: 8.0 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.
