21km - 10 Weeks (novice 1)

Average Weekly Training Hours 01:06
Training Load By Week
Average Weekly Training Hours 01:06
Training Load By Week

This program was created for people who want their first Half Marathon !!

It is an easy training program, with great ease in reconciling training with personal commitments!

They are basically 3 drills in the smena.

1 Continuous training.

1 Training with intensity variation.

1 Longer training.

Feel free to email me and question the training.

Sample Day 1
0:40:00
49.2TSS
40' continuous z1/z2

40' continuous z1/z2

Sample Day 3
0:50:00
64.2TSS
2x Progressive 3'

10' aquec. z1/z2
2x (3' z2 / 3' z3 / 3' z4 / 3' z4 / 5' z1)
11' z1

Sample Day 6
1:05:00
80.9TSS
60' Progressive 20'

20' z1
20' z2
20' z3
5' z1

Sample Day 8
0:45:00
55.5TSS
45' continuous z1/z2

45' continuous z1/z2

Sample Day 13
5.59mi
2km z1 + 6km z3 + 2km z1

2km z1
6km z3
1km z1

Sample Day 15
0:40:00
49.2TSS
40' Continuous z1/z2

40' Continuous z1/z2

Sample Day 17
0:45:00
60.7TSS
Aquec. + 1' / 2' / 3' / 4' / 5' Rec. Longa

10' z1
1' z5 / 4' z1
2' z5 / 3' z1
3' z5 / 2' z1
4' z5 / 1' z1
5' z5
10' z1