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8
weeks
4.1
hours per week
11.8
km each week
🚴
0.9 Workouts per week
🏃️
3.1 Workouts per week
footing 45'
45min
prepa physique 4 seances en salle
test vma selon xt 2
54min • 6.6 km
60' au sensation
1h • 11.9 km
Vélo - Route 1h 30 endurance
01h30
Programme de 8 semaines, avec 4 à 5 séances hebdomadaires.
Course à pied (3 séances/semaine) : endurance fondamentale, sorties longues progressives jusqu’à 18–20 km, et travail d’allure spécifique autour de 5’30–5’40/km.
Vélo (1 séance/semaine) : sortie de 1h15–1h30 en endurance pour augmenter le volume sans surcharge articulaire.
Salle de sport (1 séance/semaine) : renforcement global (gainage, jambes, chaîne postérieure) pour solidité et économie de course.
Récupération active : mobilité, natation douce ou marche rapide.
👉 Objectif : combiner course, vélo et renforcement pour franchir la barre des 2h sur semi-marathon en toute confiance.
PLUS DE CONSEIL
https://chatgpt.com/g/g-686e864f63b0819193d11cc2dc57a682-xperience-gpt
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 ⭐
You have a question ? Contact the coach
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