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Post season Marathon

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hans Lammers

All plans by this Coach
No Ratings

Length

7 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Take advantage of your fitness and transition to a running focus for a post-season marathon. This doesn’t mean that you should ditch your bike and wetsuit and triple your running mileage. There’s an art to transitioning as you work to maintain fitness while refocusing your efforts on running. Put simply, by continuing with endurance-based rides, you improve your cardiovascular fitness, which will transfer to running.
Since running is a high-impact activity, however, it is important to prepare your body for the pounding with some additional run workouts. While you may continue with biking mileage, swim workouts are commonly reduced when training for a half-marathon. If you have been working to improve your swim, however, keep swimming 1–2 times per week to ensure that form and efficiency aren’t lost.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:43 hrs 2:00 hrs
2:42 hrs 2:30 hrs
0:51 hrs 1:00 hrs
0:38 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
4:43 hrs 2:00 hrs
2:42 hrs 2:30 hrs
0:51 hrs 1:00 hrs
0:38 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package BASIC: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,95/ month)

Package PREMIUM: Personal training schedule, weekly evaluation by your coach, unlimited WhatsApp, email, telephone or live contact with your coach, (free) Training Peaks-account ($79,99 or €69,95 / month)

Sample Day 1

1:00:00
62.3TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 2

1:10:00
81.6TSS
Run_M2_Cruise Intervals

Sample Day 3

0:45:00
Core Stability

Sample Day 3

1:00:00

Sample Day 4

1:05:00
80.7TSS
Extensive Endurance run + Race Tempo

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 5

2:00:00
80TSS
Extensive Endurance

Bike primarely in the 1 and 2 zones on a rolling course with small grades up to 4%. Remain seated on the uphill portions to build greater strength while maintaining a comfortably high cadence.

Sample Day 6

1:30:00
94.4TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

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