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8
weeks
5.1
hours per week
19.9
km each week
🚴
0.9 Workouts per week
🏃️
4 Workouts per week
footing 45'
45min
wod sans matos prog 9 seances
seance speed 1'
49min
60' au sensation
1h • 11.9 km
Vélo - Route 1h 30 endurance
01h30
Plan semi-marathon – Objectif : 1h20
Un programme de 12 à 16 semaines pour viser un chrono autour de 1h20 ou mieux (allure cible : ~3’45/km).👉 4 séances de course par semaine (VMA, seuil, allure spécifique, sortie longue structurée)👉 1 séances de vélo pour développer le cardio, la force des jambes et améliorer la récupération active👉 Séances progressives et équilibrées pour monter en intensité sans surcharger les articulations👉 Focus sur la régularité et la précision d’allure pour tenir 3’45/km du premier au dernier kilomètre
Objectif : passer sous les 1h20 avec une préparation complète, variée et performante grâce au mix course + vélo.
pour discuter:
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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