How many weeks to prepare for Semi-Marathon de Lyon?

For an athlete at intermediate level, Endu builds a 12-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.

How many sessions per week?

This example has 3.8 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.

I'm a beginner, is this plan for me?

The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.

Can I follow sessions on my watch?

Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.

How much does it cost?

14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.

Semi-Marathon de Lyon 2026: training plan

21.1 kmLyonUsual date: 5 October 2026

Semi-Marathon de Lyon — 21.1 km · Lyon. Here is the preparation structure Endu generates for an athlete at intermediate level training 4 times a week, with race day on 5 October 2026. Your plan will be calibrated on your VMA, your available days and your feedback after every session.

Create my plan for Semi-Marathon de Lyon

weeks: 12
sessions: 45
sessions / week: 3.8
peak week: 4.9 h

Plan structure

Periodised in phases: build the base, move to race-specific work, then taper before the race.

General preparation
Weeks 1–1 · 1 wk
Base
Weeks 2–4 · 3 wk
Build
Weeks 5–6 · 2 wk
Specific
Weeks 7–9 · 3 wk
Taper
Weeks 10–11 · 2 wk
Race week
Weeks 12–12 · 1 wk

Volume progression

Week by week: lighter recovery weeks are built in to absorb the load.

Wk	Phase	Hours	km
1	General preparation	2.8 h	28
2	Base	3.1 h	31
3	Base	3.4 h	34
4	Baserecovery	2.7 h	27
5	Build	3.9 h	40
6	Build	4 h	42
7	Specific	4.3 h	44
8	Specific	4.6 h	46
9	Specific	4.9 h	50
10	Taper	3.5 h	34
11	Taper	2.7 h	26
12	Race week	1.9 h	18

Sample week — week 7 (Specific)

Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.

MondayEasy
Easy run 50min
50 min · 8.1 km
TuesdayModerate
Specific pace 49min
49 min · 8.6 km
FridayModerate
Progression run 65min
1 h 05 · 11.6 km
SundayModerate
Long run 92min
1 h 32 · 15.3 km

Example generated for a intermediate-level profile (VMA 15 km/h, 4 sessions/week). Your plan will depend on your level, availability and feedback.

Why this plan works

Science-based periodisation

Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.

Paces, not vague feelings

Every session has target zones (pace, HR) computed from your VMA or a reference performance. A VMA test is built into the plan if you don't know yours.

A plan that listens

After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.

On your watch

.fit export compatible with Garmin, Coros, Suunto, Polar: the guided workout shows up on your wrist, step by step.

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level training 4 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for Semi-Marathon de Lyon

Frequently asked questions

How many weeks to prepare for Semi-Marathon de Lyon?: For an athlete at intermediate level, Endu builds a 12-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
How many sessions per week?: This example has 3.8 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
I'm a beginner, is this plan for me?: The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
Can I follow sessions on my watch?: Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
How much does it cost?: 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.