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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:22

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
All training sessions are described in percentages of FTP

Sample Day 1
1:00:00
72.3TSS
Intervals

WU 15 min easy jog tempo

5 x 5 min 90-95% FTP, P2min

CD

Sample Day 10
1:01:00
68.7TSS
Endurance with threshold tempo

Endurance tempo 75-85% FTP

3 x 7 min 85-90% FTP, P5min

Sample Day 22
0:45:00
51.2TSS
Intervals

WU 15 min easy jog tempo

4 x 3 min 90-95% FTP, P2min

CD

Sample Day 24
0:55:00
62TSS
Endurance with threshold tempo

Endurance tempo 75-85% FTP

2 x 10 min 85-90% FTP, P5min

Sample Day 29
1:15:00
86.1TSS
Intervals

WU 15 min easy jog tempo

5 x 7 min 90% FTP, P3min

CD

Sample Day 45
0:49:00
51.3TSS
Short run with half marathon tempo's

Tempo 75% FTP
3 x 3 min 90-95% FTP, P5min

Sample Day 48
13.11mi
HALF MARATHON

Run @ 90-95% FTP

Guido Vroemen
|
SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
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(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )