Training Plan
Metric: 130 KM Per Week Base Work (6 weeks) (6 Weeks)
The 130 KM Per Week Base Work training schedule is an 6 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 - 20 km Easy
20 km at your easy pace
Planned: 20.0 km
Strength Training
https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0
To watch in action: http://youtu.be/vSYar-i1bYI
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
Run - 20 km Easy
20 km at your easy pace
Planned: 20.0 km
Strength Training
https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0
To watch in action: http://youtu.be/vSYar-i1bYI
Run - 10 km Easy
10km at your easy tpace
Planned: 10.0 km
Run - 5km Warm Up
Dynamic Warm Up
5km 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: 5.0 km
Run - 5x1600 @ LT
5x1600 at LT pace with 800 jog recovery.
Planned: 12.0 km
Run - 5 km Cool Down
5 km cool down jog at recovery to easy pace.
Planned: 5.0 km
Run - 20 km Easy
20 km at your easy pace
Planned: 20.0 km
Run - 25 km Long
25 km long run. Start at an easy pace and then can progress into the moderate and long run paces.
Planned: 25.0 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.
