Training Plan
Metric: 95KM Per Week Base Work (4 weeks) (4 Weeks)
The 95 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 $24.95
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 - 16 km Easy
16 km at your easy to pace.
Planned: 16.0 km
Run - 10x2 minutes at Speed
Warm up 15 minutes
10x2 minutes @ at Speed with 1 minute jog between each effort.
Cool down 15 minutes
Planned: 1:00:00
Rest Day
Rest or Cross-Train
Run - 16 km Easy
16 km at your easy to pace.
Planned: 16.0 km
Strength Training
https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0
To watch in action: http://youtu.be/vSYar-i1bYI
Run - 13 KM Easy
13 KM easy run
Planned: 13.0 km
Run - 24 km Long
24 km long run. Start at an easy pace and can then progress into the moderate and long run paces over the duration of the run.
Planned: 24.0 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.
