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1/2 marathon challenge - <1h30 - 12 weeks

Author

Jeremie Rosset

All plans by this Coach

Length

12 Weeks

Plan Specs

running half marathon beginner intermediate advanced masters time goal hr based pace based tss based strength

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Plan Description

Do you want to realize a 1/2 marathon in less than 1.5 hours?
This training program is aimed at an intermediate 21km road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate.
The program includes a running-specific core strength training program.
The program has to be completed in 12 weeks to achieve your goal.


If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremie.rosset@unil.ch



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:31 hrs 1:50 hrs
0:56 hrs 0:20 hrs
0:38 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
3:31 hrs 1:50 hrs
0:56 hrs 0:20 hrs
0:38 hrs 0:20 hrs

Training Load By Week


Jerem'Coach

Strength and conditioning coach in Switzerland.

Sample Day 1

0:50:00
4.35mi
Endurance and sprints

5k warm-up
Repeat 6 times 45'' sprint - 3' rest
Cool down

Sample Day 2

0:20:00
Stretching

Select 3 exercices

Sample Day 2

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 4

0:50:00
4.35mi
Endurance and sprints

5k warm-up
Repeat 7 times 45'' sprint - 2' rest
Cool down

Sample Day 4

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

Sample Day 5

0:20:00
Stretching

Select 3 exercices

Sample Day 5

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

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