1/2 Marathon Structured Plan for intermediate level (1h 45´GOAL)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:59

Your 1/2 marathon 8 weeks plan for a 1h 45´ 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 4weeks increase, 1 week easy, 2 shock weeks and taper week.

Sample Day 1
0:20:00
20.2TSS
easy jog

easy jog 5´/km pace

Sample Day 2
0:30:00

injury prevention workout

Sample Day 3
0:37:00
35.8TSS

20´easy run
2´ walk
15´ same pace as before

Sample Day 5
0:35:00
38.8TSS
build run

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

Sample Day 6
2:00:00
80TSS
mountain walking

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

Sample Day 8
0:40:00
26.7TSS
ELLIPTICAL+RUN

-25´ ELLIPTICAL (EASY PACE)
-FOLLOWED BY A EASY 15´RUN (5´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)