Training Plan
Metric: 14 week/80 km (9 day cycle) (14 Weeks)

This 6 day per week plan will peak out at 80 km per week and follow a 9 day cycle. This means during most weeks, you have workout, two easy days, workout, two easy days, etc.

 

Only $34.95

Sample Week of Training

Run - 22 km Long

22 km long run. Start at your easy pace and can then progress into moderate and long run paces over the duration of the run.

Planned: 22.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 3k Warm Up

Easy jog at warmup. Then consider:

https://www.dropbox.com/s/ef9ptwg2fe78k7f/HansonDynamic%20warmup.docx?dl=0

Run - 4x1200 @ 10k pace

4x1200 @ 10k pace with 400 jog recovery in between.

Planned: 6.4 km

Run - 1.5 km Cool Down

1.5 km cool down jog at your recovery to easy pace.

Planned: 1.5 km

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Run - 5x1 mile @ goal 1/2 MP

5x 1 mile @ goal half pace with 400 meter jog recovery

Planned: 6.0 mi

Run - 3k Warm Up

Easy jog at warmup. Then consider:

https://www.dropbox.com/s/ef9ptwg2fe78k7f/HansonDynamic%20warmup.docx?dl=0

Run - 1.5 km Cool Down

1.5 km cool down jog at your recovery to easy pace.

Planned: 1.5 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.

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