12 weeks 1/2 marathon 1h30´

Average Weekly Training Hours 04:59
Training Load By Week
Average Weekly Training Hours 04:59
Training Load By Week

Your 1/2 marathon 12 weeks plan for a 1h 30´ goal!!

You only will need (added to a pair of shoes) an elliptical trainer and a bike for a few cross training sessions.

Starting with a very low training load, and then build to a 2 x 4weeks increase, 1 week easy, 2 shock weeks and taper week.

Sample Day 1
0:30:00
3.98mi
easy jog

easy jog 5´/km pace

Sample Day 2
0:30:00

injury prevention workout

Sample Day 3
0:40:00
4.97mi

25´easy run
5´ walk quick
10´ same pace as before

Sample Day 5
0:45:00
5.97mi
build run

45´ non stop running, very easy pace, talking with training partners

Sample Day 6
2:00:00
mountain walking

2 hours walking easy pace on the mountains, at least 500+

Sample Day 8
0:40:00
5.23mi
ELLIPTICAL+RUN

-25´ ELLIPTICAL (EASY PACE)
-FOLLOWED BY A EASY 15´RUN (4´45"KM PACE)

Sample Day 9
0:40:00
CORE & PREVENTION

CORE & PREVENTION WORKOUT

César Hernández Lloret
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CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)