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Plan sub 1h 21 m en Media Maratón

Includes Structured Workouts

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


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Author

Juandi García Trainer

All plans by this Coach

Length

14 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Plan de 14 semanas para bajar de 1h 21 m en media maratón. 5 días de entrenamiento a la semana. Planificación de fuerza incluida. El plan consta de unos 45 kms semanales de media y está basado en el ritmo de competición y en la zona de frecuencia cardiaca requerida.

Las primeras semanas son suaves para coger base aeróbica. El plan tiene entrenamientos variados, con trabajos de fuerza, cuestas, series, rodajes, fartleks ...

Zonas de Entrenamiento

Aeróbico grasas. Zona 1: 50-60% de la Frecuencia Cardíaca
Aeróbico mixto 1. Zona 2: 60-70% de la Fc.
Aeróbico mixto 2. Zona 2 b:70-80% de la Fc.
Aeróbico glucolítico. Zona 3: 80-90% de la Fc.
Pam. Zona 4: 90-95% de la Fc.
Capacidad Anaeróbica láctica. Zona 5 95-100% de la Fc

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
28mi 15mi
Strength x1
00:42:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run
28mi 15mi
Strength
00:42:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Juan Diego García Moreno

Juandi García Trainer, Montijo, Spain

Graduado en Ciencias de la Actividad Física y del Deporte. Prácticum y especialización deportiva en natación y con experiencia en deportes de resistencia como carrera, ciclismo o triatlón. Practico triatlón desde hace 8 años y tengo bastante experiencia en triatlones de media y larga distancia.
Entrenador de las distintas manifestaciones de la fuerza.
Si buscas un entrenador cercano y metódico, que resuelva tus posibles dudas o cuestiones, estaré encantado de ayudarte.


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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