21,1km < 1:30h // Halbmarathon unter 1:30h
21,1km < 1:30h // Halbmarathon unter 1:30h
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Dein Ziel ist es 21km in unter 1:30 min zu laufen. Mit dieser Zeit steht du meistens auf dem Podest deiner Altersklasse!
Dieser Plan richtet sich an erfahrene Läufer/innen, die regelmäßiges Intervalltraining und ein wöchentliches Laufpensum von ca. 40-59km gewohnt sind.
Struktur: 2 Belastungswoche - 1 Entlastungswoche
Dich erwarten mehrere Einheiten im Bereich der anaeroben Schwelle und niedrigintensives Training (LIT) für eine erhöhte Ausschöpfung der anaeroben Fähigkeit und metabolische Ökonomisierung in der ersten Hälfte des Plans. In der zweiten Hälfte bereiten dich Schwellenläufe, Intervalle auf dein Ziel vor.
Entlastungswochen, "Körperpflege durch Mobility und Co" und eine progressive Steigerung von Umfang und Intensität sorgen wir dafür, dass du Überbelastungen vermeiden kannst.
Viel Spaß in der Vorbereitung und Erfolg beim Wettkampf. Ich freue mich auf den Feedback. Matthias
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:34:00 | 01:45:00 |
|
Day Off
x2
|
—— | —— |
|
Other
x2
|
00:36:00 | 00:25:00 |
|
Strength
x2
|
01:12:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:34:00 | 01:45:00 | |
|
|
—— | —— | |
|
|
00:36:00 | 00:25:00 | |
|
|
01:12:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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