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8
weeks
2.8
hours per week
11.8
km each week
🏃️
3.1 Workouts per week
footing 45'
45min
wod sans matos prog 9 seances
test vma selon xt 2
54min • 6.6 km
60' au sensation
1h • 11.9 km
Programme intensif de 8 semaines, avec 3 à 4 séances par semaine.Il combine footings d’endurance, séances d’allure spécifique autour de 5’30–5’40/km, et sorties longues progressives jusqu’à 18–20 km.Un peu de renforcement musculaire (gainage, jambes) vient compléter la préparation.
👉 Objectif : être capable de courir le semi-marathon en moins de 2h, avec une préparation courte mais efficace.
pour discuter:
https://chatgpt.com/g/g-686e864f63b0819193d11cc2dc57a682-xperience-gpt
Pierre Munier
Entraîneur
Structured workouts
Structured workouts are sent to your sport watch, sensor or can be exported for Zwift
Coach monitoring included
You will join the coach's Nolio team, you will be able to ask him questions and he will follow your progress
Sync your favorite devices
And more !
Equipments
GPS devices
I buy this plan 🚀
Simple and safe payment.
The training plan appears in my Nolio calendar 📅
Choose the start date at purchase, and modify it later if necessary.
Train well ! 💪
Everything is ready, it's up to you!
30 CHF
for the complete plan
This plan includes
8 training weeks
Discussions with the coach
A Nolio athlete account: workout analysis, progress monitoring, mobile app and more
️️Nolio - Premium athlete ⭐
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