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CD - Half Marathon (HM) Plan • 4 Weeks • 5 Workouts/Week • Pace • 5:48h-6:16h

Author

Coach Dave

All plans by this Coach

Length

4 Weeks

Plan Specs

running half marathon intermediate advanced pace based

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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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Plan Description


Marathon - Plan Overview:


• 4 weeks
• 5 workouts per week
• training with pace
• start with 5 hours and 48 minutes and increases to 6 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 4-5 times per week
✅ are healthy
✅ running your long run for 110 minutes
✅ are ready to run five 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
4:34 hrs 2:00 hrs
0:34 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:34 hrs 2:00 hrs
0:34 hrs 0:20 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

0:50:00
52.7TSS
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

Sample Day 1

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 2

1:00:00
80.7TSS
Tempo Run - 30

Warm up: 10 min in Zone1
Main Part: 5 min in Zone 2, 30 min in Zone 4, 5 min in Zone 2
Cool Down: 10 min in Zone1

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

1:00:00
68.6TSS
Progressive Run Step 2 - 60

Progressive Run
20 min in Zone1
20 min in lower Zone2
20 min in upper Zone2

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

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