ESPAÑOL / 1/2 Maratón OBJETIVO 1H45´ ( ESP )

Author

Cesar Hernandez Lloret

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run, 1 Strength, 1 Day Off

Longest Workout

9.32 miles

Plan Specs

running half marathon beginner intermediate masters weightloss time goal pace based base period

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Summary

-Solo necesitas (aparte de un par de zapatillas) una máquina elíptica y una bicicleta para algunos entrenamientos regenerativos.

-Empezando con muy poca carga de entrenamientos, realizamos un bloque de 4 semanas progresivos, una semana de descarga, 2 semanas de choque y una de puesta a punto para la competición.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:03
Training Load By Week
Average Weekly Training Hours: 05:03
Average Weekly Breakdown

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Back to Plan Details

Sample Day 1

0:25:00
3.11mi
CARRERA SUAVE

Rodaje suave a ritmo cómodo

Sample Day 2

0:30:00

trabajo de propiocepción y prevención de lesiones

Sample Day 3

0:35:00
4.35mi
CORRER/ANDAR/CORRER

20´correr a ritmo fácil
2´ caminar rápido
15´ al mismo ritmo que al principio

Sample Day 5

0:35:00
4.04mi
CARRERA A RITMO CONSTANTE

35´sin parar, a ritmo constante, a poder ser con algún compañero

Sample Day 6

2:00:00
CAMINAR POR LA MONTAÑA

2 horas caminando por la montaña, con un desnivel de al menos 300Metros, es una buena manera de trabajar la fuerza!

Sample Day 8

0:40:00
4.97mi
ELIPTICA+CARRERA

-25´ ELIPTICA (RITMO SUAVE)
-SEGUIDO DE 15´ DE CARRERA MUY SUAVE

Sample Day 9

0:40:00
CORE & PREVENCION

TRABAJO DE PREVENCIÓN DE LESIONES, CORE Y ABDOMINALES

ESPAÑOL / 1/2 Maratón OBJETIVO 1H45´ ( ESP )

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