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12
weeks
2.7
hours per week
10.2
km each week
🏃️
3.1 Workouts per week
footing 45'
45min
wod sans matos prog 9 seances
test vma selon xt 2
54min • 6.6 km
footing 80'
01h20
Durée : 12 semaines
Volume : 5 à 6 séances / semaine
Structure :
Course à pied (4 séances) :
1 séance VMA / fractionné court
1 séance seuil / allure marathon
1 sortie longue (jusqu’à 2h30)
1 footing récupération
Vélo (optionnel 1 séance) : endurance douce pour la caisse et la récup
Muscu sans matériel (1 séance) : gainage, squats, fentes, pompes, planches dynamiques
Clé de l’objectif : intensité maîtrisée, sorties longues progressives, et renforcement régulier pour tenir l’allure sur 42 km.
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
Metrics
VMA
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!
50 CHF
for the complete plan
This plan includes
12 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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