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Plan Semi 12 semaines 5x/S

Running
Tous niveaux

12

weeks

5.2

hours per week

3.1

km each week

🏃️

4.8 Workouts per week

Plan overview

Typical week

Monday

Footing 50'

50min

Planned workout

Corps de séance50'75%-80%VMA

Structured workout planned
Tuesday

7X1'30

1h45

Planned workout

Échauffement25'Zone 1


7xCorps de séance1'30Zone 445" | Récupération

Repos20'Zone 1

Structured workout planned
Wednesday

Footing 50'

50min

Planned workout

Corps de séance50'75%-80%VMA

Structured workout planned
Friday

10X30"-30"

1h

Planned workout

Échauffement25'Zone 1


10xCorps de séance30"Zone 530" | Récupération

Repos25'Zone 1

Structured workout planned
Sunday

Sortie longue 1h10

01h10

Planned workout

Corps de séance1h1065%-75%VMA

Structured workout planned
connected watch connected watch

Plan with structured workouts

Structured workouts are sent to your sport watch, sensor or can be exported for Zwift

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Description

Plan Semi-Marathon accessible à tous sur 12 semaines et 5 séances de 1h à 1h30 par semaine.
1 séance à des intensités proche de la VMA
1 séance à des intensités proche du 2ème seuil ventilatoire (~ 80% de la VMA)
2 séances à moyenne intensité type footing rapide
1 séance à faible intensité type footing.

1 test 10km en semaine 7
1 test 15km en semaine 9

Plan basé sur la VMA
Il faut donc au préalable, réaliser un test pour déterminer sa Vitesse Maximale Aérobie. Il est possible de réaliser ce test en laboratoire (rapprochez vous de votre médecin), de le faire avec un club, un coach, ou de réaliser vous même en réalise un test 1/2 cooper.





Cédric Courir A Cognac

Cédric Courir A Cognac

Éducateur, Entraîneur, Accompagnateur, Partenaire d’entraînement

certificate

Nolio Certified Coach

Additional Info

Equipments

Montre/Compteur GPS

Reference values

Aerobic speed

Critical speed Swimming

50 €

Your plan include

12 training weeks

Mobile & web app

Analysis of your workouts

Track your progress

️️Premium formula ⭐

Adapt your plan according to your constraints
Planning tools
Access to private chat on Discord

14 days of trial without commitment then 6€/month

How it works ?

1

I buy this plan 🚀

Simple and safe payment.

2

The training plan appears in my Nolio calendar 📅

Choose the start date at purchase, and modify it later if necessary.

3

Train well ! 💪

Everything is ready, it's up to you!

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