KS 🌺💪 Half-Marathon Build Up - Block 4
KS 🌺💪 Half-Marathon Build Up - Block 4
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Wanna tackle your first half-marathon or achieve your new personal best? With this step-by-step build up plan you get the guide to progressively build up your run performance including proper strength & conditioning workouts. With this plan you achieve progress while keeping the balance between family, friends, work, sport and health.
Short and fun sessions are the basis, combined with technique and athletic training (strength, mobility and flexibility). Recovery rides and/or yoga each week help you recover and build the necessary metabolism you need for half- and long distance races. Beside improving VO2max capabilities, stamina and sweet spot sessions prepare you for the tough places in a race. Long slow distance runs help you to build your base endurance and engage fat metabolism.
Workouts are described in english and german. Bike trainings are based on FTP Zones and can be implemented into Zwift. Run trainings are based on HR zones and/or pace, depending on the session. All trainings will be matched with your sport-watch if your connection is set up properly. Simply use your watch and start each training! Strength & Recovery sessions do either have a PDF with explanations attached or lead to a youtube video.
While progressing through the blocks you will also find tests - to see your achievements in numbers ;-)
Always make sure you get enough sleep, drink enough water and eat well. Recovery is part of every training, for health and performance matters.
Enjoy, have fun and contact me anytime if there are any questions!
Your Coach, Katharina Steppan, CSCS, Swim & Triathlon
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
02:21:00 | 01:00:00 |
strength
x3
|
00:10:00 | 00:10:00 |
Bike
x1
|
01:00:00 | 01:00:00 |
Custom
x1
|
00:07:00 | 00:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:21:00 | 01:00:00 | |
|
00:10:00 | 00:10:00 | |
|
01:00:00 | 01:00:00 | |
|
00:07:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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