STRYD POWER HALF MARATHON TRAINING PLAN EXPERIENCED (6 days/week training)

Average Weekly Training Hours 05:34
Training Load By Week
Average Weekly Training Hours 05:34
Training Load By Week

Training with Stryd Power for Half Marathon in 16 weeks
Run 5-6 days per week and the normal training volume is 40-50 miles (60-90 km) per week
Training volume will be between 4 and 7 hours per week

Sample Day 1
1:15:00
CP TEST

1. Warm up for 5 minutes. Do two to three 100-meter strides at approximately 80% maximum effort during warm up to enhance the blood circulation and ready your muscle for intense use.
2. 800 meters Easy-pace run. Two laps on a 400-meter track, please use the innermost lane. Run at an easy pace, such that you can comfortably maintain conversation.
3. Warm up for another 5 minutes.
4. 1200 meters Maximum-effort run. Run at a consistent pace throughout the test, but so that you are nearly exhausted at the end of the test.
5. Recovery for 30 minutes. Throughout the 30-minute recovery period, the runner should walk or jog slowly.
6. 2400 meters Maximum-effort run. As was the case for the three-lap run, it is important to maintain a consistent pace during this run instead of dramatically changing pace (and effort) during the run.
7. Cool down.

Sample Day 2
0:40:00
Easy jog

70-75% CP

Sample Day 4
1:00:00
Endurance with tempo just below CP

Endurance tempo 70-80% CP
Intervals:
6 x 2 min 90-100% CP, P3min

Sample Day 5
0:30:00
Easy jog

70-75% CP

Sample Day 6
1:00:00
Endurance with tempo

Endurance tempo 70-80% CP

4 x 3 min 80-90% CP, P3min

Sample Day 7
1:00:00
Endurance run

70-80% CP

Sample Day 8
0:40:00
Easy jog

70-75% CP

Guido Vroemen
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