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1/2 marathon challenge - <1h30 - 20 weeks

Author

Jerem'coach

All plans by this Coach

Length

20 Weeks

Plan Specs

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

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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 20 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.
jeremierosset@hotmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:01 hrs 1:50 hrs
0:58 hrs 0:20 hrs
0:41 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
3:01 hrs 1:50 hrs
0:58 hrs 0:20 hrs
0:41 hrs 0:20 hrs

Training Load By Week


Jerem'Coach

Strength and conditioning coach in Switzerland.

Sample Day 1

1:00:00
39.99TSS
AE1. Easy Run 1h HR.

Run in heart rate 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

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 3

1:00:00
39.99TSS
AE1. Easy Run 1h HR.

Run in heart rate 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 3

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

Sample Day 4

0:20:00
Stretching

Select 3 exercices

Sample Day 4

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

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