TRAINING PLAN HALF-MARATHON OBJECTIVE 1:40 4 work outs

TRAINING PLAN HALF-MARATHON OBJECTIVE 1:40
4 work outs per week for 8 weeks
Specific Preparation Phase
Monday
Day off
Tuesday
Specific 10k
Wednesday
Jogging
Thursday
Day off
Friday
Hills
Saturday
Day off
Sunday – 01/17
Long outing / Specific 21km
Warm up
+ 7x800m in 3min30
(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
1:15 speed 2
or 3x8min at 4'44/km
Recup : 3min trot
Monday
Day off
Tuesday
Specific 10k
Wednesday
Jogging
Thursday
Day off
Friday
Hills
Saturday
Day off
Sunday – 01/24
Long outing
REST
Warm up
+7x1000m
at 4min28 to 4min18
Recup : 1min45 trot
+ 15min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 minstretching
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
REST
1:20 speed 2
Monday
Day off
Tuesday
Specific 10k
Wednesday
Jogging
Thursday
Day off
Friday
Hills
Saturday
Day off
Sunday – 01/31
Long outing / Specific 21km
REST
Warm up
+ 5x1500m in 6min35
(recup: 2min trot)
+ 15min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 minstretching
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
1:25 speed 2
or 10min-8min-6min at 4'44/km
Recup : 3min trot
Monday
Day off
Tuesday
Specific 10k
Wednesday
Jogging
Thursday
Day off
Friday
Day off
Saturday
Pre-competition
Sunday – 02/07
Preparation competition
REST
Warm up
+ 4x1200m in 5min16
(recup 1min45 trot)
+ 10 min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 minstretching
REST
20min speed 1
+
5 x 100m in progressive
acceleration
Recup : return by walking
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
Day off
Long outing / Specific 21km
REST
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
Endurance 45min
Allure 1-2
+ 10x100m en accélération
progressive
Récup : Retour au trot
+ 10min allure 1
REST
Warm up
+ 2x(6x200m)
in 46sec
Recup 100m trot and 3min
between the series
+ 15 min speed 1
REST
1:20 speed 2
or 3x10min at 4'44/km
Recup 3min trot
Monday
Tuesday
Mercredi
Thursday
Friday
Saturday
Sunday – 02/21
Day off
Specific 10k-21k
Footing
Day off
VO2 max short
Day off
Long outing
REST
Warm up
+ 4x2000m in
9min30-9min15-9min008min45 - Recup 2min30 trot
+ 15min speed 1
Endurance 1h allure 2
+ 10min abdos/ Gainage
+ 10 min étirements
REST
Warm up
+ 10x300m
in 1min09
(Recup 1min10 trot)
+ 15 min speed 1
REST
1:25 speed 2
Monday
Tuesday
Mercredi
Thursday
Friday
Saturday
Sunday – 02/28
Day off
Specific 10k-21k
Footing
Day off
VO2 max medium
Day off
Long outing / Specific 21km
REST
Warm up
+ 3 x 3000m
in 14min15-13min40-13min10
(Recup 400m trot)
+ 15 min speed 1
Endurance 1h speed 2
+ 10min abdos/ core
+ 10 min stretching
REST
Warm up
+10x400m
in 1min32
(recup 1min20 trot)
+ 15min speed 1
REST
1:30 speed 2
or 12min-10min-8min
at 4'44/km
Recup 3min trot
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 03/06
Day off
Specific 10k
Jogging
Day off
Day off
Pre-competition
Competition
REST
Warm up
+ 8x600m in 2min38
Recup : 200m trot
+ 15 min speed 1
Endurance 40min
Speed 2
+ 10 min stretching
REST
20min speed 1
+
1 km in 4'44
+ 10min stretching
REST
Endurance speeds: Speed 1: 6'58 to 5'53 per km / Speed 2: 5'53 to 5'06 au km
Plan proposed by Olivier Gaillard – Trainer at 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 1:40