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RUNNING WITH POWER HALF MARATHON TRAINING PLAN EXPERIENCED (4 days/week training)

Author

Guido Vroemen

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No Ratings

Length

7 Weeks

Plan Specs

running half marathon advanced power based

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Plan Description

Running with Power Half Marathon for experienced runners
Run 4 days per week and the normal training volume is 40-80 km per week
On rest days it is also possible to do a recovery run for 30 min @70% of FTP
Training volume will be between 4 and 6 hours per week



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:22 hrs 1:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:22 hrs 1:45 hrs
—— ——

Guido Vroemen

SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Bikefitting
Sportsnutrition
Monitoring performance and trainingprocess

Training and coaching for 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )

Sample Day 1

1:00:00
72.3TSS
Intervals

WU 15 min easy jog tempo

5 x 5 min 90-95% CP, P2min

CD

Sample Day 3

1:00:00
65.5TSS
Endurance with threshold tempo

Endurance tempo 75-85% CP

4 x 5 min 85-90% CP, P5min

Sample Day 5

1:12:00
85.6TSS
Endurance with intervals

Endurance tempo 75-80% CP
Intervals:
2 x (4 x 2 min 100-105% CP, P2min)
SP 10 min easy jog tempo (75% CP)

Sample Day 6

1:25:00
79.7TSS
Endurance run

70-80% CP

Sample Day 8

1:15:00
89.5TSS
Intervals

WU 15 min easy jog tempo

10 x 3 min 90-95% CP, P2min

CD

Sample Day 10

1:01:00
68.7TSS
Endurance with threshold tempo

Endurance tempo 75-85% CP

3 x 7 min 85-90% CP, P5min

Sample Day 12

1:21:00
96.3TSS
Endurance with intervals

Endurance tempo 75-80% CP
Intervals:
3 x (3 x 2 min 100-105% CP, P2min)
SP 10 min easy jog tempo (75% CP)

$60.00 - Buy Now