Halve marathon, 3-4 x hardlopen per week (hartslag), 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 hr 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 hartslag

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: 03:37

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
50TSS
Interval

WU 20 min

10 x 30 sec 100-105%, P1min

CD

Sample Day 2

0:30:00
25TSS
Herstelloop

80-85%

Sample Day 4

0:54:00
55TSS
Duur met tempo

Duurloop tempo 80-90%

4 x 3 min 90-100% , P3min

Sample Day 6

1:00:00
70TSS
Duurloop

80-90%

Sample Day 8

0:59:00
67TSS
Interval

WU 20 min

6 x 2 min 100-105%, P2min

CD

Sample Day 9

0:30:00
15TSS
Herstelloop

80%

Sample Day 11

1:00:00
54.2TSS
Duur met tempo

Duurloop tempo 80-90%

3 x 5 min 90-100% , P5min

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

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