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

Author

Sportzorg NL

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run

Longest Workout

1:45 hrs

Plan Specs

running pace based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:38

Sportzorg NL

Sportzorg

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

Back to Plan Details

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

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

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