Luke Humphrey Running
18 Week 9 Day Cycle/30 Miles (18 Weeks) Training Plan

Only $29.95

This program utilizes a 9 day cycle. Essentially, this means you will have a long run every 9-10 days. The plan peaks at 30 miles per week and averages 5 days per week of running. This is best suited for the lower mileage runner looking to move up to the half marathon or those running 1:50 and above in the half marathon. A beginner type program.

Who Should Do This Plan

1) Healthy
2) Currently able to tolerate 10-15 miles per week
3) Some flexibility in weekly schedule (You'll have some long runs during the middle of the week)

 

Sample Week Of Training

Run - Long 8 Miles

This is just about getting your endurance better. Easy to moderate pace is fine. Can work down to long run pace.

Planned: 8.0 mi

Rest Day - Off Day w/ option

No running but feel free to

-cross train
-resistance training
-flexibility
and/or core

Run - Easy 3 miles

3 miles @ your easy to moderate pace

Planned: 3.0 mi

Run - WU 1 mile

warm up 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Run - 8x400 @ 10k pace

8x400 meters @ 10k pace. 400 meter jog recovery.

Planned: 4.0 mi

Run - CD 1 mile

Cool down 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Rest Day - Off Day w/ option

No running but feel free to

-cross train
-resistance training
-flexibility
and/or core

Run - Easy 3 miles

3 miles @ your easy to moderate pace

Planned: 3.0 mi

Run - WU 1 mile

warm up 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Run - 1-2-1

1 mile @ 1/2 pace
1/4 mile jog
2 miles @ goal 1/2 pace
1/2 mile jog
1 mile @ 10k to 1/2 pace

Planned: 4.8 mi

Run - CD 1 mile

Cool down 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi


How It Works

When you purchase a Luke Humphrey Running 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.