CD - Half Marathon (HM) Plan • 10 Weeks • 4 Workouts/Week • Heart-Rate (THR) • 4:24h-5:06h

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CD - Half Marathon (HM) Plan • 10 Weeks • 4 Workouts/Week • Heart-Rate (THR) • 4:24h-5:06h

Author

Coach Dave

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run, 2 Strength, 2 Day Off

Longest Workout

2:00 hrs

Plan Specs

running half marathon intermediate advanced hr based

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.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


Marathon - Plan Overview:


• 10 weeks
• 4 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 4 hours and 24 minutes and increases to 5 hours and 6 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 3-4 times per week
✅ are healthy
✅ running your long run for 100 minutes
✅ are ready to run four times a week
✅ have a sports watch that tracks heart rate


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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:32
Training Load By Week
Average Weekly Training Hours: 04:32
Average Weekly Breakdown

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:50:00
43.3TSS
Foundation - 50

Warm Up: 10 min in Zone1
Main Part: 30 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

Sample Day 1

0:20:00
Core Step 1 - 3x30

Do each exercise 3 times (3 sets) for 30 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 2

1:00:00
53.3TSS
Progressive Run Step 1 - 60

Progressive Run
25 min in Zone1
25 min in lower Zone2
10 min in upper Zone2

Sample Day 4

0:54:00
66TSS
VO2MAX long Intervals - 4x4

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

Sample Day 5

0:20:00
Core Step 1 - 3x30

Do each exercise 3 times (3 sets) for 30 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

1:40:00
93.3TSS
Long Run - 100

Warm up: 10 min in Zone1,
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

0:50:00
41.3TSS
Foundation Intervals - 50

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

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