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20
weeks
5.5
hours per week
20.9
km each week
🚴
1 Workout per 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 structuré sur 20 semaines, avec 5 à 6 séances hebdomadaires, conçu pour les coureurs visant un marathon sous les 3 heures.
Course à pied (4 séances/semaine) : sorties longues progressives jusqu’à 32 km, fractionnés rapides (400 à 1000 m), travail d’allure marathon et séances tempo.
Vélo (1 à 2 séances/semaine) : endurance fondamentale et sorties longues pour développer le volume sans traumatisme articulaire.
prepa physique sans matos (1 séances/semaine) : renforcement musculaire complet (gainage, jambes, chaîne postérieure) pour puissance, économie de course et prévention des blessures.
Récupération : journées actives (natation, mobilité) ou repos complet selon la charge.
👉 Objectif : arriver prêt physiquement et mentalement pour courir le marathon en moins de 3h, avec un corps puissant, endurant et équilibré.
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
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