Training Plan
Half Marathon - 14 weeks @ 6 runs/week, LR on Saturday (CP test based version) (15 Weeks)

This half marathon plan is designed for the runner that has 6 available days per week to train.

The plan:
- includes pre-built Final Surge "structured workouts", which can sync to Stryd.
- includes 2 workouts, 3 easy aerobic runs, 1 long run each week (6 runs/week)
- includes two alternative final weeks: "A race on Saturday or 'A race on Sunday
- is based solely on power and duration
- is based on FTP/CP estimates from periodic CP testing
- can be used by athletes across a broad range of abilities due to scaling to the individual

Individualization:
- because runs are prescribed by duration, distance is scalable to the individual - based on the runner's running speed. Slower runners will accumulate less distance in the prescribed durations than a faster runner. Weekly distance volume follows accordingly.
- power targets (prescribed relative intensities) are individualized to one's own Stryd auto-CP (note: CP and FTP are used as interchangeable terms in the plan)

After an initial testing week, at the start of the plan, the runner is expected to be:
- able to handle an initial training week volume of 5h45m
- able to handle an initial long run of 1h30m
- familiar with, and safely able to perform higher intensity intervals

The plan progresses gradually to a maximum:
- peak week volume of 7h10m
- long run of 2h10m

The plan is premised on using CP estimates from CP testing. Modeled FTP/CP estimates may be under-reported versus the CP test estimate. Power targets are based on the CP test estimates. Testing is conducted at the beginning of the plan and every 4 weeks. You may elect to turn off Stryd auto-CP, and enter your FTP/CP from the testing results.

IMPORTANT - PLEASE READ....the Palladino Power Project Training Plan Guide....BEFORE YOU START THE PLAN: https://docs.google.com/document/d/e/2PACX-1vTXIwQE99RiAfVJOdjUIlhZj7_D0k0LHE0U9gDatL1p4TXEVZZ_Rj60S3wczDzgystpcIwOS4kKI6R9/pub

 

Only $59.95

Sample Week of Training

Run - EZ run (with accelerations)

EZ run @ 70-80% of FTP/CP
- include 4x 8s/50m gradual accelerations to top speed. Stay fluid, don't strain.

The objective to keep the average power for this run at <= 80% of FTP, despite the accelerations.

Avoid overpowering this run. Avoid rigorous hills.

Planned: 50:00

Other - Core and Mobility work

In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary
- video: https://youtu.be/ASdvN_XEl_c

MOBILITY WORK________________________
- hip flexor stretching https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall drills ....front side https://youtu.be/nNVSNlqOFPE ....and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed

Run - 3x 10:00 @ 98-100% of FTP/CP

Warm up for 20 minutes: EZ running with 4x 8s / ~50m accelerations to top speed. Stay fluid. Don't strain.

3x 10:00 @ 98-100% of FTP/CP
(3 minute EZ running/walking recoveries)

cool down with EZ running (60-80% of FTP) to complete planned total duration

*Notes:
1) start with lower end of target range early (or if you have done this workout previously, use your average from the prior workout). Progress power within the workout ONLY if power is coming easily.
2) this can be performed on the track, trail, or roads. Choose location based on race specificity and/or safety in execution of the workout.
3) if you are proficient and wish to incorporate form drills / dynamic warm-ups and/or 1-3 minutes of running at 100% FTP into your warm-up, that is ok. The prescribed warm-up is the minimum.

Planned: 1:10:00

Other - OPTIONAL Core, Strength, Plyometrics, and Mobility work

This workout is advisable, but optional - if you have time and energy. In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Minimal basic strength work
3) Plyometrics
4) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary
- video: https://youtu.be/ASdvN_XEl_c

MINIMAL BASIC STRENGTH WORK_________
---> Upper body strength work:
- pushups, arm curls with dumbbells, military press with dumbbells, runners arm swings with dumbbells, bent over rows with dumbbells
- for weights, start with an easily accomplished weight for 8 reps, progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- for body weight movements (pushups, etc), start with easily accomplished number of reps, and progress 1 rep every two weeks
---> Lower extremity strength:
- walking lunges with dumbbells. Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- glute/hip thrusts (without or with weight). Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks.

PLYOMETRICS__________________________
- box jumps https://youtu.be/nuHdqsmKBBE
- frog jumps https://youtu.be/wwGwzDZqmVw
- single legged hops (or single legged stair hops if available) https://youtu.be/Smp406qWadM
- start with easily accomplished # of reps, progress 1 rep every 1-2 weeks
- may add weight vest or weight belt if desired

MOBILITY WORK________________________
- hip flexor stretching https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall/fence drills ....front side https://youtu.be/nNVSNlqOFPE ....and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed
______________________
A complete, run-specific, no-equipment, home-based cross-training program from my nephew, a certified trainer:
https://www.palladinopt.com/resistance-training-for-runners?fbclid=IwAR0RE488NL2SN1sDeNx8y_TL6CZe8eBM-Si60Q1WxnLIp6NynPtU5genbzY

Run - EZ Run

EZ run @ 70-80% of FTP/CP

Avoid overpowering this run. Avoid rigorous hills.

The objective to keep the average power for this run at <= 80% of FTP while a) limiting the excursions over 80% of FTP, b) avoiding exceeding 100% of FTP at any time, and c) avoiding segments longer than 10-30s if over 80% of FTP.

Planned: 50:00

Other - Core and Mobility work

In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary
- video: https://youtu.be/ASdvN_XEl_c

MOBILITY WORK________________________
- hip flexor stretching https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall drills ....front side https://youtu.be/nNVSNlqOFPE ....and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed

Run - 6x 5:00 @ 100-102% of FTP/CP

Warm up for 20 minutes: EZ running with 4x 8s / ~50m accelerations to top speed. Stay fluid. Don't strain.

6x 5:00 @ 100-102% of FTP/CP
(3 minute EZ running/walking recoveries)

cool down with EZ running (60-80% of FTP) to complete planned total duration

*Notes:
1) start with lower end of target range early (or if you have done this workout previously, use your average from the prior workout). Progress power within the workout ONLY if power is coming easily.
2) this can be performed on the track, trail, or roads. Choose location based on race specificity and/or safety in execution of the workout.
3) if you are proficient and wish to incorporate form drills / dynamic warm-ups and/or 1-3 minutes of running at 100% FTP into your warm-up, that is ok. The prescribed warm-up is the minimum.

Planned: 1:15:00

Other - OPTIONAL Core, Strength, Plyometrics, and Mobility work

This workout is advisable, but optional - if you have time and energy. In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Minimal basic strength work
3) Plyometrics
4) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary
- video: https://youtu.be/ASdvN_XEl_c

MINIMAL BASIC STRENGTH WORK_________
---> Upper body strength work:
- pushups, arm curls with dumbbells, military press with dumbbells, runners arm swings with dumbbells, bent over rows with dumbbells
- for weights, start with an easily accomplished weight for 8 reps, progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- for body weight movements (pushups, etc), start with easily accomplished number of reps, and progress 1 rep every two weeks
---> Lower extremity strength:
- walking lunges with dumbbells. Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- glute/hip thrusts (without or with weight). Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks.

PLYOMETRICS__________________________
- box jumps https://youtu.be/nuHdqsmKBBE
- frog jumps https://youtu.be/wwGwzDZqmVw
- single legged hops (or single legged stair hops if available) https://youtu.be/Smp406qWadM
- start with easily accomplished # of reps, progress 1 rep every 1-2 weeks
- may add weight vest or weight belt if desired

MOBILITY WORK________________________
- hip flexor stretching https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall/fence drills ....front side https://youtu.be/nNVSNlqOFPE ....and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed
______________________
A complete, run-specific, no-equipment, home-based cross-training program from my nephew, a certified trainer:
https://www.palladinopt.com/resistance-training-for-runners?fbclid=IwAR0RE488NL2SN1sDeNx8y_TL6CZe8eBM-Si60Q1WxnLIp6NynPtU5genbzY

Run - EZ Run

EZ run @ 70-80% of FTP/CP

Avoid overpowering this run. Avoid rigorous hills.

The objective to keep the average power for this run at <= 80% of FTP while a) limiting the excursions over 80% of FTP, b) avoiding exceeding 100% of FTP at any time, and c) avoiding segments longer than 10-30s if over 80% of FTP.

Planned: 45:00

Run - LR w/ 2x 20:00 HMP tempo @ 94-96% of FTP/CP (wide separation)

- build to running @ 80-83% of FTP for 20 minutes

- then roll into: 20:00 HMP tempo @ 94-96% of FTP/CP

- resume easy running @ 80-83% of FTP/CP for 50 minutes

- then roll into: 20:00 HMP tempo @ 94-96% of FTP/CP

- finish the run with easy running @ <=80% of FTP/CP

Planned: 2:00:00

Rest Day - no running


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.