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9
weeks
3.2
hours per week
17.7
km each week
🏃️
3.6 Workouts per week
60' au sensation
1h • 11.9 km
wod sans matos prog 9 seances
footing 45'
45min
seance speed 1'
49min
Plan semi-marathon – Objectif : moins de 1h20
Un programme de 8 semaines pour courir ton semi sous la barre des 2h (allure cible : ~5’40/km).👉 3 séances de course à pied par semaine (endurance douce, fractionné, allure spécifique)👉 Sorties longues progressives pour habituer ton corps à la durée de l’effort👉 Plan structuré et accessible pour progresser sans surcharge articulaire
Objectif : franchir la ligne sous les 2h, avec plus d’endurance et de confiance grâce à l’association course + vélo.
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
9 training weeks
Discussions with the coach
A Nolio athlete account: workout analysis, progress monitoring, mobile app and more
️️Nolio - Premium athlete ⭐
You have a question ? Contact the coach
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