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Halve marathon, 3-4 x hardlopen per week (tempo), 12 weken

Includes Structured Workouts

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


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Author

Sportzorg NL

All plans by this Coach
No Ratings

Length

12 Weeks

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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

Trainingsschema ter voorbereiding op halve marathon
3-4 x hardlopen per week, 3-5 uur/week
trainingszones gebaseerd op tempo

Gebruikte afkortingen:
WU = warming up: infietsen in zone 1
P = pauze (rustig fietsen tussen 2 versnellingen door)
SP = serie pauze (rustig fietsen tussen 2 blokken versnellingen) min = minuten
CD = cool down: uitfietsen in zone 0-1



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:38 hrs 1:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:38 hrs 1:45 hrs

Training Load By Week


Sportzorg NL

Sportzorg

Sportmedische begeleiding voor alle sporters die een sportmedisch onderzoek hebben ondergaan bij een Sportmedische Instelling

Sample Day 1

0:45:00
47.3TSS
Interval

WU 20 min

10 x 30 sec 100-105%, P1min

CD

Sample Day 2

0:30:00
30.6TSS
Herstelloop

70-75%

Sample Day 4

0:54:00
53.8TSS
Duur met tempo

Duurloop tempo 70-80%

4 x 3 min 80-90% , P3min

Sample Day 6

1:00:00
62.3TSS
Duurloop

70-80%

Sample Day 8

0:59:00
63.6TSS
Interval

WU 20 min

6 x 2 min 90-95%, P2min

CD

Sample Day 9

0:30:00
30.6TSS
Herstelloop

70-75%

Sample Day 11

1:00:00
60.4TSS
Duur met tempo

Duurloop tempo 70-80%

3 x 5 min 80-90% , P5min

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