Training Plan
Metric: 45 KM Per Week Base Work (4 weeks) (4 Weeks)
The 30 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
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 - 6 x 2 min
15 minutes warm up
Fartlek: 6 x 2 minutes @ 95% effort w. 1:30 jog rest
15 minutes cool down
Planned: 54:00
Run - 6 km Easy
6 km at your easy pace.
Planned: 6.0 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 - 6x800 @ 1/2 Marathon Pace
6x800 @ 1/2 M Pace with 400 meter jog recovery in between.
Planned: 7.2 km
Run - 3k Cool Down
Light jog after workout
Planned: 3.0 km
Run - 6 km Easy
6 km at your easy pace.
Planned: 6.0 km
Run - 13 KM Easy
13 KM easy run
Planned: 13.0 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.
