Training Plan
14 Weeks Marathon: 105KM/week (Metric) (14 Weeks)

This is a 6 day per week plan that peaks at about 105 km/week. This plan follows HMM philosophy but is tweaked to fit a shorter time frame. This is designed for runners who are already running 60 km/week.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $49.95

Sample Week of Training

Run - 12k Easy

12 km at your easy pace

Planned: 12.0 km

Run - 2 km warm up

Dynamic Warm up
2 km 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: 2.0 km

Run - 4x2.5 KM @ Strength

4x2.5K @ Strength with 800 meter jog recovery between each.

Note: This is based on our traditional MP-10 strength for marathons, so be mindful of the pace per km in your strength zone.

Planned: 12.4 mi

Run - 2 km cool down

2 km cool down jog at recovery to easy pace

Planned: 2.0 km

Run - 12k Easy

12 km at your easy pace

Planned: 12.0 km

Run - 3 km Warm Up

Dynamic Warm up
3k 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: 3.0 km

Run - 4x3k

4x3 km @ Marathon pace with 800m jog recovery between each. 1

Planned: 14.4 km

Run - 3k Cool Down

Light jog after workout

Planned: 3.0 km

Run - 15km Easy

15 km at your easy pace.

Planned: 15.0 km

Run - 22km Easy

22 km at your easy pace.

Planned: 22.0 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.

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