Maratona level 3 - Baseado no Pace

Author

Coach Marcelo Lopes da Assessoria Esportiva BRT (Brazilian Runners Team)

All plans by this Coach

Length

18 Weeks

Typical Week

6 Run

Longest Workout

26.22 miles

Plan Specs

running marathon advanced pace based

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:12

Marcelo Lopes

Running and Triathlon Coach

My philosophy as coach was developed in these 6 years as coach, and more than 25 years as an sports student and as an athlete. I always try to catch up on what's new in training methodologies cause they change over the years. So I try to look at the athlete as an entire and I start to imagine how physical activity fits into his life.

Back to Plan Details

Sample Day 1

0:45:00
53.7TSS
Corrida Leve - Cross Treino (CL-CT)

5' Z1
35' Z2
5' Z1

Tente fazer esse treino na grama ou em trilhas de terra com percurso plano. Qualquer lugar fora da pista e fora do asfalto

Sample Day 2

0:30:00
34.8TSS
Corrida Leve - Cross Treino (CL-CT)

5' Z1
20' Z2
5' Z1

Tente fazer esse treino na grama ou em trilhas de terra com percurso plano. Qualquer lugar fora da pista e fora do asfalto

Sample Day 3

0:56:00
77TSS
Corrida CT30' - TESTE

Aquecimento para teste
5' Z1 + 5' Z2
4 x (20" Z3 + 1'10" Z2)

Teste:
30' fazer o seu melhor - força máxima

Volra a calma
10' Z1

O treino do teste deve ser realizado em uma pista de atletismo ou em um percurso totalmente plano.

Sample Day 4

0:45:00
53.7TSS
Corrida Leve - Cross Treino (CL-CT)

5' Z1
35' Z2
5' Z1

Tente fazer esse treino na grama ou em trilhas de terra com percurso plano. Qualquer lugar fora da pista e fora do asfalto

Sample Day 5

0:36:00
45.8TSS
Corrida Intervalos Anaeróbicos - Z4 (CIA)

5' Z1
5' Z2
7 x (1' Z4 + 2' Z2)
5' Z2

Sample Day 6

0:45:00
53.7TSS
Corrida Leve - Cross Treino (CL-CT)

5' Z1
35' Z2
5' Z1

Tente fazer esse treino na grama ou em trilhas de terra com percurso plano. Qualquer lugar fora da pista e fora do asfalto

Sample Day 7

10.19mi
Corrida Leve

1km Z1/2
7,5km Z2
7,5km Z2 - ligeiramente mais rápida que a primeira metade.
0.4 km Z1/2

Maratona level 3 - Baseado no Pace

$120.00 - Buy Now