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17
weeks
3.8
hours per week
19.3
km each week
🏃️
4.3 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
Plan semi-marathon – Objectif 1h20 ou moins
Un programme de 16 semaines pour viser un chrono autour de 1h20 ou mieux (allure cible : 3’45/km).👉 4 séances de course par semaine (allure spécifique, VMA, seuil, sortie longue structurée)👉 1 séances de renforcement en salle pour solidifier la chaîne postérieure, le gainage et la puissance de jambes👉 Progression planifiée pour monter en charge sans surmenage et arriver affûté le jour J
Objectif : tenir une allure exigeante de bout en bout et franchir la ligne sous les 1h20 grâce à une préparation complète, variée et performante.
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!
40 CHF
for the complete plan
This plan includes
17 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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