Halbmarathon in 12 Wochen - Advanced - fitmedmary.de/ TP by VinKiesl

Author

VinKiesl

All plans by this Coach

Length

13 Weeks

Typical Week

4 Run, 1 Strength, 2 Day Off, 1 Swim

Longest Workout

12.43 miles

Plan Specs

running marathon intermediate advanced multi day pace based

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Summary

Halfmarathon in 12 weeks - advanced plan

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:49
Training Load By Week
Average Weekly Training Hours: 04:49
Average Weekly Breakdown

Dr. David Kiesl

VinKiesl

Sportmediziner, Internist aus Linz, OÖ - Austria.

Finde mehr Informationen auf: www.sportmediziner.at,www.fitmedmary.de
oder Instagram: #vinkiesl #bodybyvinkiesl #kieslcoaching

Back to Plan Details

Sample Day 1

0:30:00
Strength

Kraft und Stabilität
Bspw:

Sit Ups

Schere
Superman
Käfer
Seitstütz
Liegestütze
Plank

Je 1 min ohne Pausen x3

Sample Day 2

0:50:00
4.97mi
E Halbmarathonpace

WU:1,5 km locker
HT: Laufe circa 5 km mit deiner geplanten Zielgeschwindigkeit.
CD: 1,5 km locker

Sample Day 4

1:00:00
GA1

Ausgleich

Sample Day 5

0:40:00
T1a Testlauf 1km + Lauf-ABC

10 min lockeres EinlaufenTestlauf 1k - Wettkampftempo


10 min Cool Down


LAUF-ABC:
Jeder Läufer entwickelt aus einer Reihe laufspezifischer Übungen sein eigenes Programm. Hierbei soll die Motorik und Koordination verbessert werden, das Abrollen geübt und an der Lauftechnik gefeilt werden. Lese dazu mehr auf fitmedmary.de

Sample Day 6

0:35:00
Strength

Bspw: Rudern oder anderes Programm

10min GA1 (locker)

20min GA2 (zügig)

5min locker aus

Sample Day 7

1:00:00
6.21mi
39.6TSS
10kmGA1 NN Endbeschleunigung

Langer Lauf nüchtern unteres GA1
400m Endbeschleunigung.

Do not forget - don't eat before and do not eat 2h post workout! Eiweißshake kurz danach empfohlen.

Sample Day 8

1:00:00
20TSS
GA1

Ausgleich

Halbmarathon in 12 Wochen - Advanced - fitmedmary.de/ TP by VinKiesl

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