By continuing to browse this site, you accept the use of cookies for audience measurement purposes
20
weeks
3.7
hours per week
20.9
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
Programme intensif de 20 semaines, avec 5 à 6 séances par semaine, conçu pour viser un chrono sous les 3 heures.
Course à pied (5 séances/semaine) : sorties longues progressives jusqu’à 32–34 km, fractionnés rapides (400 à 1000 m), séances tempo et travail régulier d’allure marathon.
Salle de sport (2 séances/semaine) : renforcement complet (jambes, gainage, chaîne postérieure) pour améliorer la puissance, l’économie de course et la résistance musculaire.
Récupération : 1 jour par semaine dédié au repos ou à la mobilité active selon la fatigue.
👉 Objectif : développer vitesse, endurance et force musculaire pour franchir la barre des 3h avec une foulée solide et maîtrisée du début à la fin
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!
70 CHF
for the complete plan
This plan includes
20 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
To ensure that the platform works properly, you need to disable the ad blocker or add the Nolio URL to its exceptions. Remember to refresh your page once this has been done.
Nolio has no advertising.