This 5-week training plan outlines the weekly schedule in preparation for a semi-marathon. Week 1 focuses on recovery runs and 400m intervals. Distance is increased each week through week 4 by decreasing repetitions and increasing distance for intervals and long runs. Week 5 tapers with a long run at semi-marathon pace and race.

1. PLAN TYPE 5 DERNIERES SEMAINES PREPARATION SEMI
Semaine 1 Semaine 2 Semaine 3 Semaine 4 Semaine 5
Lundi REPOS REPOS REPOS REPOS REPOS
30’
Mardi 8 X 400 10 X 400 10 X 300 10 X 200 1 x 2000
Allure semi
Mercredi 45’ 45’ 45’ 45’ REPOS
Jeudi 20’ 20’ 20’ 20’
3X8 3 x 10’ 3 x 15’ 2 x 20’ 1H
Allure semi Allure semi Allure semi Allure semi
Vendredi
45’ 45’ 45’ 45’ REPOS
25’
Samedi REPOS 50’ 50’ 50’ + 5 LD
Dimanche 1 H 20 1 H 30 1 H 30 1 H 15 SEMI