Training Plan
9 Day Cycle: 18 weeks/70 miles per Week (18 Weeks)

This plan is for those who can run up to 70 miles per week. This is a 9 day cycle plan which means every third day (roughly) you will have a workout. If you need a little more recovery between hard days, and can have some freedom to get longer days in during the week, then this is the plan for you!

 

Only $49.95

Sample Week of Training

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Run - Long 18 miles

18 miles with majority in your long run pace range.

Planned: 18.0 mi

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Run - WU 2 miles

warm up 2 miles

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

Planned: 2.0 mi

Run - 4x1.5 miles @ Goal MP-10 secs

4x1.5 miles @ goal MP minus 10 seconds per mile. 1/2 mile jog recovery between each one.

Pace on recovery is self prescribed- as long as it's a jog. If workout feels too easy, increase the pace of your recovery jog.

Planned: 8.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Other - BE CAREFUL

Only one day rest between the two SOS days. Focus on recovery: rehydration, rest, refuel. Take the easy day easy!


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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