14 Week Plan 40-50km | 4-5h/week
14 Week Plan 40-50km | 4-5h/week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Matti de Bruijn
Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Dit schema bestaat uit 15 weken, met 4 trainingen per week (totaal 4–6 uur). De periodisering verloopt van basis → snelheid → wedstrijdspecifiek. Alle Joe Friel-trainingstypen (AE, SS, MF, ME, ANE) komen op het juiste moment terug.
Fase 1 — Base (week 1–5)
Doel: aerobe basis en efficiëntie opbouwen.
Trainingstypen:
AE: rustige duur voor uithouding
SS: techniek, cadans, strides
MF: heuvel-/krachtprikkels
Karakter: lage intensiteit, volume bouwt op.
Fase 2 — Build (week 6–10)
Doel: drempel verhogen en snelheid ontwikkelen.
Trainingstypen:
ME: tempo- en drempelwerk (belangrijkste training)
ANE: korte intensieve intervallen
4×4 Norwegian: VO₂-max-prikkel
AE: duur blijft als basis
Karakter: hogere intensiteit, stabiel volume.
Fase 3 — Peak & Race Prep (week 11–15)
Doel: wedstrijdspecifieke snelheid, pacing en taper.
Trainingstypen:
ME race-pace: langere blokken op halve-marathonpace
Korte snelheidprikkels: fris en scherp blijven
AE met race-inserts: lange duur met stukken op wedstrijdtempo
Taper: minder volume, intensiteit kort behouden
Karakter: racegericht, gecontroleerd afbouwen richting wedstrijd.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
05:33:00 | 02:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:33:00 | 02:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.