Halve Marathon - Gebasseerd op aankomen - Train 3 keer per week

Author

Frank Senders

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 1 Strength

Longest Workout

7.71 miles

Plan Specs

running half marathon beginner

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

8 weken schema voor een halve Marathon. Dit schema is voor de beginnende loper en gebasseerd op aankomen. Om met dit plan te starten moet je 60 minuten aan een stuk kunnen lopen/joggen aan circa 7 min per km.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:16
Training Load By Week
Average Weekly Training Hours: 03:16
Average Weekly Breakdown

Frank Senders

Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

Back to Plan Details

Sample Day 1

0:35:00
31.3TSS
LD 001: Duurloop

Sample Day 3

0:40:00
Alternatie Training

40 min wandelen (stevig doorlopen) of 20 min zwemmen of 40 min fietsen of fitness/core (algemeen).

Sample Day 5

1:00:00
60.5TSS
LD 001: Loop Duur

Duurloop aan het einde van je warm up wat dynamische rek oefeningen uitvoeren (zie link met youtube film hieronder). Kern is 3 keer 14 min duur tempo met 1' rust (wandel).
Coool down

Sample Day 8

0:35:00
31.3TSS
LD 001: Duurloop

Sample Day 9

0:40:00
Core Stability

Sample Day 10

0:45:00
54.4TSS
LEI 001: Extensief Interval

Kern: 5 keer 3' Tempo met 3' rust/jog

Sample Day 12

1:11:00
72.3TSS
LD 002: Loop Duur

Duurloop aan het einde van je warm up wat dynamische rek oefeningen uitvoeren (zie link met youtube film hieronder). Kern is 4 keer 13 min duur tempo met 1' rust (wandel).
Coool down

Halve Marathon - Gebasseerd op aankomen - Train 3 keer per week

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