Principiantes Half Marathon - 4d/wk - 24wk

Author

Andrés Ramírez

All plans by this Coach

Length

24 Weeks

Typical Week

1 Day Off, 4 Run

Longest Workout

2:30 hrs

Plan Specs

running half marathon beginner tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Plan de entrenamiento de media maratón para deportistas principiantes. Ideal para corredores que quieren hacer su primera media maratón.

Semanas: 24
Entrenamientos/semana: 4

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:56

Andrés Ramírez

aethos Sport Science

Coach especializado en entrenamientos personalizados de running y triatlón. Todos sus entrenamientos tienen fundamentos biomecánicos con el fin de que los deportistas alcancen sus objetivos disminuyendo la cantidad de kilómetros por semana.

Es el Head Coach del equipo más grande de Colombia, aethos Team, con más de 260 deportistas activos a la fecha. Además, en el año 2019 fue el protagonista de La Travesía de Underarmour, donde corrió de Bogotá a Medellín (400km).

Back to Plan Details

Sample Day 1

0:31:00
44.6TSS
20' Functional Threshold Pace (rFTPa) Test

Calentamiento:
6' @ Z1

Principal:
20' lo más rápido posible

Enfriamiento:
5' @ Z1

Sample Day 3

0:52:00
50.7TSS
Louis Pasteur

Calentamiento:
5' @ Z1

Principal:
3 x 12' @ Z2, pausa 2'

Enfriamiento:
5' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 5

0:30:00
37.5TSS
Easy Run - 30

Principal:
30' @ Z2 + estiramiento

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 6

1:15:00
89.1TSS
Endurance - 075

Principal:
1h 15' @ Z2

Sample Day 8

0:52:00
49.9TSS
Robert Hooke -2

Calentamiento:
6' @ Z1 + Estiramiento

Principal:
(10' @ Z3 + pausa 1' + 10' @ Z1 + pausa 3' + 10' @ Z3 + pausa 1' + 5' @ Z5b)

Enfriamiento:
6' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 10

0:50:00
63.3TSS
Easy Run - 50

Principal:
50' @ Z2 + estiramiento

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 12

0:48:00
50.4TSS
Leonhard Euler -2

Calentamiento:
6' @ Z1 + Estiramiento

Principal:
6 x (3' @ Z3 + 3' @ Z1)

Enfriamiento:
6' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Principiantes Half Marathon - 4d/wk - 24wk

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