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16
weeks
3.7
hours per week
21.3
km each week
🏃️
3.9 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 1h30
Un programme de 20 semaines pour courir ton semi en 1h30 ou moins (allure cible : 4’15/km).👉 3 à 4 séances de course par semaine (endurance, allure spécifique, fractionné court/long)👉 Sorties longues structurées pour développer l’endurance et la capacité à tenir l’allure👉 Séances de renforcement pour gagner en stabilité et prévenir les blessures👉 Progression maîtrisée pour arriver affûté et prêt le jour J
Objectif : franchir la ligne sous les 1h30, avec une préparation complète et ciblée sur la performance.
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
16 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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