Semi-marathon en 1H24 (objectif 15km/h) en 6 semaines
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Plan Description
Semi-marathon en 1H24 (objectif 15km/h) en 6 semaines
Pré requis être capable de courir un 10km en moins de 40min et avoir déjà participer à semi-marathon en moins de 1h28.
- 2 cycles : 3 semaines de charge 1 semaine de récupération, puis 2 semaines d'affutage.
- 5 entrainements de course à pieds dans la semaines plus stretching "10min par jour" et 2 à 3 séances de renforcement dont du vélo.
- 1 à 2 jours de repos obligatoire dans la semaine généralement le vendredi mais vous pouvez le réorganiser sur un autre jour.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x7
|
1:39 hrs | 0:40 hrs |
|
Run
x5
|
5:03 hrs | 1:30 hrs |
|
Day Off
x1
|
0:13 hrs | 0:10 hrs |
|
Bike
x1
|
0:45 hrs | 1:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:39 hrs | 0:40 hrs | |
|
|
5:03 hrs | 1:30 hrs | |
|
|
0:13 hrs | 0:10 hrs | |
|
|
0:45 hrs | 1:30 hrs |
Training Load By Week
