ESP - MARATÓN OBJETIVO 3H30´

Author

Cesar Hernandez Lloret

All plans by this Coach

Length

10 Weeks

Typical Week

5 Run, 1 Day Off, 1 Strength, 1 Other

Longest Workout

13.98 miles

Plan Specs

running marathon intermediate masters time goal pace based base period

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Summary

Este es un plan de 10 semanas para un objetivo de bajar de 3h30´ eb maratón.

El plan esta basado en 2 bloques de carga seguido de 2 semanas de preparación para la competición. El máximo de km por semana es de 72, necesarios para conseguir el objetivo

*Materiales y facilidades que necesitas para este plan:

-Máquina elíptica

-Pulsómetro/GPS

-Recomendamos el uso de TRX, Bosu y Fitball para el trabajo de CORE y prevención de lesiones

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:24
Training Load By Week
Average Weekly Training Hours: 04:24
Average Weekly Breakdown

César Hernández Lloret

CHLENDURANCE

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)

Back to Plan Details

Sample Day 1

0:40:00
3.73mi
MIXTO CAMINAR/CORRER

10´ TROTE SUAVE 5´ CAMINAR RÁPIDO
15´ TROTE SUAVE /5´ CAMINAR RÁPIDO
5´ TROTE SUAVE

Sample Day 3

0:30:00
3.5mi
CARRERA SUAVE A RITMO ESTABLE

CORRER A RITMO SUAVE, TRATA DE MANTENER UN RITMO ESTABLE

Sample Day 5

0:30:00
3.73mi
ELIÍPTICA Y CARRERA

DÍA REGENERATIVO

25´ ELÍPTICA SUAVE, SEGUIDO DE 5´ DE CARRERA, PUEDES ELEGIR HACERLO EN TAPIZ RODANTE O EN EXTERIOR

Sample Day 6

0:40:00
4.81mi
CARRERA SUAVE

TROTE A RITMO SUAVE, TRATA DE MANTENER UN PULSO BAJO

Sample Day 8

0:45:00
4.66mi
MIXTO CAMINAR/CORRER

5´ CAMINAR RÁPIDO/20´ TROTE SUAVE/
5´ CAMINAR RÁPIDO/15´ TROTE SUAVE

Sample Day 9

0:35:00
4.14mi
CARRERA CONTINUA RITMO SUAVE

CARRERA A RITMO SUAVE, TRATA DE MANTENER UN RITMO HOMOGENEO

Sample Day 9

0:30:00
CORE & PREVENTION

CORE & PREVENTION WORKOUT

ESP - MARATÓN OBJETIVO 3H30´

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