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Plan para bajar de 3h B en Maratón (RPE)

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Plan para bajar de 3h B en Maratón (RPE)

Author

Nacho Chamon

All plans by this Coach

Length

12 Weeks

Plan Description

馃敽Plan para bajar de 3h en marat贸n.

馃敽Duraci贸n de 12 semanas.

馃敽6 d铆as de entrenamiento a la semana.

馃敽Objetivo bajar de 3h en personas que tengan marcas inferiores a 3h06 en marat贸n o 1h26 en media.

馃敽Hay que correr a ritmos de 4'15-4'14.

馃敽Incluye tabla de fuerza para gimnasio.

馃敽Entrenamientos en forma estructurada.

馃敽Se trabajar谩 por zonas de entrenamiento, en funci贸n de la percepci贸n al esfuerzo.

馃敽Las zonas quedar铆an de la siguiente manera:

Z1 馃槃 = Muy f谩cil = 1-2
Z2 馃榾 = F谩cil = 3-4
Z3 馃え = Medio = 5-6
Z4 馃檨 = Duro = 7-8
Z5 馃サ = Muy duro = 9-10

Glosario:

Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperaci贸n

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
08:08:00 02:55:00
Day Off x1
—— ——
Other x1
01:13:00 01:05:00
Workouts Per Week Weekly Average Longest Workout
Run
08:08:00 02:55:00
Day Off
—— ——
Other
01:13:00 01:05:00

Training Load By Week


This plan works best with the following fitness devices:

Nacho Chamon

Nachochamon

Deportista y de Madrid. Mi vida siempre ha girado alrededor del deporte, compitiendo al principio en deportes de equipo como baloncesto y futbol hasta terminar ligado al mundo del running y trailrunning.

Berl铆n, Nueva York, Chicago, Viena, Benasque, La Palma ..., son algunos de los lugares en los que tuve el privilegio de correr.

Como no pod铆a ser de otra manera, obtuve hacer de mi hobby mi profesi贸n: entrenador en marat贸n, medio marat贸n y trailrunning ...


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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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