training plan semi 1h30 2016

HALF-MARATHON TRAINING PLAN OBJECTIVE 1:30
4 to 5 work outs per week for 8 weeks
Specific Preparation Phase
Monday
Day off
REST
Monday
Day off
Tuesday
10k Specific
Wednesday
Jogging
Thursday
Day off
Friday
Hills
Saturday
Jogging or Rest
Sunday – 01/17
Long outing / 21k Specific
Warm up
+ 7x800m in 3min12
(Recup 1min30 trot)
+ 15min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
REST
Warm up
+15 x 20sec on hill
Recup descent trot
(slope at 5-8% - run quickly and
loosely without sprinting)
+ 15' speed 1
REST or
Endurance 1h
Speed 1-2
+ 10min abdos/core
1:15 speed 2
Or 3x8min at 4'15/km
Recup : 3min trot
Tuesday
10k Specific
Wednesday
Jogging
Thursday
Day off
Friday
Hills
Saturday
Jogging or Rest
Sunday – 01/24
Long outing
REST or
Endurance 1h
Speed 1-2
+ 10min abdos/core
1:20 speed 2
Warm up
+7x1000m at 4'05 to 3'55
Recup : 1min45 trot
+ 15min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
REST
Warm up
+ 2x(6x30sec on hill)
Recup descent trot and 3min
between the series
(slope at 5-8% - run quickly and
loosely without sprinting)
+ 15' speed 1
Monday
Day off
Tuesday
10k Specific
Wednesday
Jogging
Thursday
Day off
Friday
Hills
Saturday
Jogging or Rest
Sunday – 01/31
Long outing/21k Specific
REST
Warm up
+ 5x1500m in 6min00
(recup:2min trot)
+ 15min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
REST
Warm up
+10 x 40sec on hill
Recup descent trot
(slope at 5-8% - run quickly and
loosely without sprinting)
+ 15' speed 1
REST or
Endurance 1h
Speed 1-2
+ 10 min abdos/core
1:25 speed 2
or 10min-8min-6min at 4'15/km
Recup : 3min trot
Monday
Day off
Tuesday
10k Specific
Wednesday
Jogging
Thursday
Day off
Friday
Day off
Saturday
Pre-competition
Sunday – 02/07
Preparation competition
Warm up
+ 4x1200m in 4min48
(recup 1min45 trot)
+ 10 min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
REST
20min speed 1
+
5 x 100m in progresive
acceleration
Recup : return by walking
REST
REST
REST
Pour des séances d'entraînements encadrées, rendez-vous sur www.urban-running.fr
Preparation competition on 10k
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 02/14
Day off
Jogging
Jogging+ LD
Day off
VO2 max short
Jogging or Rest
Long outing/21k Specific
REST
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 minstretching
Endurance 45min
Speed 1-2
+ 10x100m in progressive
acceleration
Recup : Return to trot
+ 10min speed 1
REST
Warm up
+ 2x(6x200m)
in 42sec
Recup 100m trot and 3min
between the series
+ 15 min speed 1
REST or
Endurance 1h
Speed 1-2
+ 10 min abdos/core
1:20 speed 2
dont 3x10min à 4'15/km
Récup 3min trot
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 02/21
Day off
10-21k Specific
Jogging
Day off
VO2 max short
Jogging or Rest
Sortie Longue
REST
Warm up
+ 4x2000m in
8min30-8min20-8min108min00 - Recup 2min trot
+ 15min speed 1
Endurance 1h speed 2
+ 10min abdos/ core
+ 10 min stretching
REST
REST or
Endurance 1h
Speed 1-2
+ 10 min abdos/core
1h25 allure 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 02/28
Day off
10-21k Specific
Jogging
Day off
VO2 max medium
Jogging or Rest
Sortie Longue/spé 21km
REST
Warm up
+ 3 x 3000m
in 12min45-12min20-12min00
(Recup 400m trot)
+ 15 min speed 1
Endurance 1h speed 2
+ 10min abdos/ core
+ 10 min stretching
REST
Warm up
+10x400m
in 1min24
(recup 1min15 trot)
+ 15min speed 1
REST or
Endurance 1h
Speed 1-2
+ 10 min abdos/core
1:30 allure 2
or 12min-10min-8min
at 4'15/km
Recup 3min trot
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 03/06
Day off
10k Specific
Jogging
Day off
Day off
Pre-competition
Competition
REST
Warm up
+ 8x600m in 2min24
Recup : 200m trot
+ 15 min speed 1
Endurance 40min
Speed 2
+ 10 min stretching
REST
20min speed 1
+
1 km in 4'15
+ 10min stretching
REST
Warm up
+ 10x300m
in 1min03
(Recup 1min trot)
+ 15 min speed 1
Endurance speeds : Speed 1 : 6'25 to 5'25 per km / Speed 2 : 5'25 to 4'42 per km
Plan proposed by Olivier Gaillard – Trainer and manager at Urban Running
STAPS License and 2nd degree outside stadium FFA trainer
10k: 31'29 / Half-Marathon: 1:09 / Marathon: 2:35
Pour des séances d'entraînements encadrées, rendez-vous sur www.urban-running.fr
HALF-MARATHON OBJECTIVE 1:30