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8
weeks
2.9
hours per week
16.1
km each week
🏃️
3.1 Workouts per week
60' au sensation
1h • 11.9 km
wod sans matos prog 9 seances
test vma selon xt 2
54min • 6.6 km
Plan sur 8 semaines, avec 4 séances par semaine :
1 séance de fractionné pour améliorer la vitesse.
1 séance à allure spécifique (5:00/km) pour habituer le corps au rythme de course.
1 sortie longue progressive de 14 à 20 km.
1 séance de préparation physique pour renforcer et prévenir les blessures.
Tenir l’allure cible et finir en 1h45 ou moins.
Optimiser le potentiel sans surcharge.
Prévenir les blessures grâce au renforcement.
👉 Résumé : 8 semaines structurées, 4 séances équilibrées, volume progressif, objectif semi-marathon réussi en 1h50.
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
8 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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