Browse More Plans

CD - Half Marathon (HM) Plan • 6 Weeks • 3 Workouts/Week • Pace • 3:57h-4:16h

Author

Coach Dave

All plans by this Coach

Length

6 Weeks

Plan Specs

running half marathon beginner intermediate pace based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description


Marathon - Plan Overview:


• 6 weeks
• 3 workouts per week
• training with pace
• start with 3 hours and 57 minutes and increases to 4 hours and 16 minutes
• 2 core workouts per week
• maximum 10% increase of the training volume to avoid overtraining
• structured workouts
• training sessions can be downloaded automatically to your Garmin watch, Zwift and other apps
• Email support for questions or help with using the plan
• Reusable plan (including updates)


The plan fits for you, if You…:


✅ train since at least 1/2 year on average 3 times per week
✅ are healthy
✅ running your long run for 110 minutes
✅ are ready to run three times a week
✅ have a sports watch that tracks your pace


Do you have any questions? Then just write to me now!


www.coach-dave.de
dave@coach-dave.de

Let’s go!!!

Your Coach Dave




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:13 hrs 2:00 hrs
0:33 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:13 hrs 2:00 hrs
0:33 hrs 0:20 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:00:00
64TSS
Foundation Intervals - 60

Warm up: 10 min in Zone1
Main Part: 3 x (10 min Zone 2 / 3 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 2

0:20:00
Core Step 1 - 3x45

Do each exercise 3 times (3 sets) for 45 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

Sample Day 4

1:07:30
86.7TSS
VO2MAX long Intervals - 5x5 - 10k

Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 5 x (5 min in Zone 4-5 / 2,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1

Sample Day 5

0:20:00
Core Step 1 - 3x45

Do each exercise 3 times (3 sets) for 45 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

Sample Day 6

1:50:00
133.5TSS
Long Run - 110

Warm up: 10 min in Zone1,
Main Part: 90 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

1:00:00
64TSS
Foundation Intervals - 60

Warm up: 10 min in Zone1
Main Part: 3 x (10 min Zone 2 / 3 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 9

0:20:00
Core Step 1 - 3x60

Do each exercise 3 times (3 sets) for 60 seconds
30 seconds break between the sets
1 minute break between the exercises

1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer

$12.95 - Buy Now