Programacion 12 semanas Maraton

Author

Luis Alzaga

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike, 5 Run, 4 Other

Longest Workout

19.88 miles

Plan Specs

running marathon intermediate masters

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:19
Training Load By Week
Average Weekly Training Hours: 05:19
Average Weekly Breakdown

Luis Alzaga

Luis Alzaga

Planificación, programación y seguimiento personalizado de entrenamiento para triatletas y ciclistas de manera presencial en Asturias y online para el resto de España, México, Grecia, USA y Latinoamerica.
Asesoramiento Biomecanico con tecnología Retül.
Acondicionamiento físico, Pilates, Hipopresivos, CORE y entrenamiento de fuerza.
Bikefit Tour's en España, México, Grecia y USA.
Training Camps.

Back to Plan Details

Sample Day 1

1:00:00
30.3TSS
1h soltar

Sample Day 2

1:07:40
88.2TSS
7 + 10x30''

Sample Day 2

0:20:00
Técnica de carrera

Movilidad articular
Skiping delante
Skiping atrás
Carrera lateral
Carrera reversa
Carrera extensión de piernas
Skiping 1 pierna
Salto 1 pierna pie toca culo
Caminar de puntas
Caminar de talones
Caminar paso tocando culo con talón

Sample Day 3

1:00:00
Preparación física inicial

3 series de:1' plancha de core
10x pierna escalón tobillo reactivo
10x biceps en barra
10x triceps en escalón
20x escalon a dos pies
10x dominadas

10x planchas
10x escalon a 1 pie
10x Elevación de Pelvis

Sample Day 3

7.46mi
12k

Sample Day 4

8.08mi
7k+2x3000

Sample Day 4

0:20:00
Técnica de carrera

Movilidad articular
Skiping delante
Skiping atrás
Carrera lateral
Carrera reversa
Carrera extensión de piernas
Skiping 1 pierna
Salto 1 pierna pie toca culo
Caminar de puntas
Caminar de talones
Caminar paso tocando culo con talón

Programacion 12 semanas Maraton

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