Avanzados Half Marathon - 5d/wk - 24wk

Author

Andrés Ramírez

All plans by this Coach

Length

24 Weeks

Typical Week

1 Day Off, 5 Run

Longest Workout

13.11 miles

Plan Specs

running half marathon advanced tss based

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Summary

Includes Structured Workouts

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Plan de entrenamiento de media maratón ideal para deportistas que busquen bajar de 1h 20'. Es un plan ideal para deportistas avanzado que quieran mejorar fuerte mente sus tiempos de 10k y Media Maratón.

Semanas: 24
Entrenamientos/semana: 5

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:01

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 2

0:28:00
36.9TSS
Tempo - 20

Calentamiento:
5' @ Z1

Principal:
20' @ Z3

Enfriamiento
3' @ Z1 + Estiramiento

Sample Day 3

0:52:00
55.6TSS
Louis Pasteur +1

Calentamiento:
5' @ Z1

Principal:
3 x 12' @ Z3, pausa 2'

Enfriamiento:
5' @ Z1

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

Sample Day 5

1:00:00
70.9TSS
Leonhard Euler -1

Calentamiento:
6' @ Z1 + Estiramiento

Principal:
8 x (3' @ Z4 + 3' @ Z1)

Enfriamiento:
6' @ Z1

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

Sample Day 6

1:10:00
104.1TSS
Endurance - 070

Principal:
40' @ Z3 baja + 30' @ Z3 alta

Sample Day 8

0:51:00
60.9TSS
Cecilia Payne

Calentamiento:
6' @ Z1


Principal:
3 x (5' @ Z3 + 8' @ Z2), continuo

Enfriamiento:
6' @ Z1

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

Sample Day 9

0:38:00
51.9TSS
Tempo - 30

Calentamiento:
5' @ Z1

Principal:
30' @ Z3

Enfriamiento
3' @ Z1 + Estiramiento

Avanzados Half Marathon - 5d/wk - 24wk

$119.99 - Buy Now
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