Half-Marathon- Training Plan, BLOCK 1 - Sessions 100% Exportable to Garmin

Average Weekly Training Hours 07:13
Training Load By Week
Average Weekly Training Hours 07:13
Training Load By Week



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Learn more about this training block here.
block 1

Focus



    * Entrepreneurs with limited time for training, but who find in sport their valve of escape.


    * Athletes who want to improve their performance in a smart way, whether amateur or professional.


    Unique



    Maybe we will not get to sell 7.000 plans. For the simple fact that we treat each athlete as a unique. You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.


    commandos plans


    We have training plans for any stage of your training. 


    click



    The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.
    For any questions about our service, get in touch directly with our coach.

Sample Day 1
0:54:19
80TSS
Bl1W01,SS01-1km Fartlek intervals

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
https://youtu.be/HKerh1nrfxw
MS: 1000m Fartlek intervals
6 x100Z3/200rec/100Z3/200rec/100Z3/200rec/100Z3
Focus on recovery (must maintain same cadence)
CD: 10'easy jog
TT- 0:50

Sample Day 2
0:48:00
74.7TSS
CROSS-W01,Stabilization-SS01

MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00

Sample Day 3
0:35:00
48TSS
Hip Alingment

https://youtu.be/rWM1jAHZwu8

Sample Day 3
0:55:40
82TSS
Bl1W01,SS02- Interval training

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
https://youtu.be/HKerh1nrfxw
MS: 20 x 100Z3@200Z2/3rec
Objetive is maintain high cadence on recovery
Difference effort/rec must be on muscle effort
CD: 10'easy jog
TT- 1:05

Sample Day 4
0:25:11
34TSS
Agility drills

https://youtu.be/tm_dgPfO-Ew

Sample Day 4
0:48:49
47TSS
BLK1-S1/4,SS4-INDOOR-TREADMILL

WU: 10' bike spinning/ 3 sets running drills
https://youtu.be/tm_dgPfO-Ew
MS: 15 x 200m 10km/hr/1'spinning fast
Cadence: each 5'', execute 15 steps
TT- 0:55

Sample Day 5
0:36:00
56TSS
CROSS-W01,Stabilization-SS02

MS:
https://youtu.be/kl14l4obLHA
Pre exhaustion: SHOULDER MOBILITY
Followed by: SUPER SET
ISOMETRIC: 30''
ISOMETRIC: 30''
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 0:40

Joel A. de Bem
|
Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming.Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.