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10
weeks
🏃️
3.8 Workouts per week
30' + 3 x 2000 m @21
49min • 6 km
60' cool + 4 LD
01h13 • 0.3 km
20' + 10 x 300 m @VMA
30min • 4 km
1h40' avec 2 x 20' @42
01h40
Voici ton plan pour préparer ton semi-marathon sur 9 semaines + 1
- 1 semaine de mise en charge progressive
- 8 semaines spécifiques semi : 2 cycles de (3 semaines de développement + 1 semaine d'assimilation)
- 1 semaine de récupération post compétition
Sylvain Cesbron
Entraîneur trail & ultra trail | Marathon | Semi | 5 & 10K | demi-fond
Structured workouts
Structured workouts are sent to your sport watch, sensor or can be exported for Zwift
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!
A tous les coureurs soucieux d'avoir un plan varié pour développer harmonieusement leurs qualités
Je les pose au coach via le chat Nolio
C'est mieux, mais le coach pourra indiquer quelle est la séance optionnelle, si besoin ;)
A la demande
La montre GPS
47 €
for the complete plan
Free trial
First week offered by the coach
This plan includes
10 training weeks
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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