Media Maratón (Intermedio)
Media Maratón (Intermedio)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
DANNY RUIZ
Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan Media Maratón 14 Semanas – Nivel Intermedio
Este plan está diseñado para corredores de nivel intermedio que ya cuentan con una base aeróbica básica y desean mejorar su rendimiento en media maratón, ya sea para buscar una nueva marca personal o correr con mayor control y eficiencia. Es ideal para atletas que entrenan 2 a 3 veces por semana, pueden completar rodajes de 10–12 km sin dificultad y tienen experiencia previa en carreras de 5K o 10K.
Durante 14 semanas tendrás un plan 100% estructurado en TrainingPeaks, con entrenamientos claros, objetivos definidos y una progresión inteligente. El programa combina rodajes aeróbicos, sesiones de umbral, trabajos de velocidad y fondos progresivos, diseñados para llegar fuerte y confiado al día de la carrera.
Además, el plan incluye ejercicios semanales de fuerza y flexibilidad, y todas las sesiones de running finalizan con estiramientos guiados, enfocados en mejorar la recuperación y reducir el riesgo de lesiones.
✔ Ideal para corredores intermedios
✔ Compatible con reloj GPS y TrainingPeaks
✔ Enfoque en rendimiento, eficiencia y prevención
Un plan pensado para que corras los 21.1 km con método, seguridad y confianza, entrenando de forma inteligente y sostenible.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Custom
x4
|
01:22:00 | 00:25:00 |
|
Run
x3
|
02:11:00 | 02:00:00 |
|
Strength
x2
|
00:34:00 | 00:30:00 |
|
Other
x1
|
00:20:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:22:00 | 00:25:00 | |
|
|
02:11:00 | 02:00:00 | |
|
|
00:34:00 | 00:30:00 | |
|
|
00:20:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.