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Cesar Hernandez Lloret

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10 Weeks

Plan Description

This is a 10 weeks plan for a 4h goal Marathon.

It is based on 2 build blocks and a 2 weeks tapering, with a maximum of 67km/week, necessary to achieve your goal.

*materials / facilities needed for this plan:

-elliptical machine

-it's recommended to use TRX , BOSU BALL and FITBALL for all the prevention/core workout.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:02 hrs 2:00 hrs
Day Off x2
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:02 hrs 2:00 hrs
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

César Hernández Lloret


Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.
  • 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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