Plan para bajar de 4h en Maratón (RPE)
Plan para bajar de 4h en Maratón (RPE)
Length
14 Weeks
Plan Description
馃敽Plan para bajar de 4h en marat贸n.
馃敽Duraci贸n de 14 semanas.
馃敽3 d铆as de entrenamiento a la semana.
馃敽Indicado para corredores que tengan 4h20' o menos en marat贸n y 1h44' en media.
馃敽Hay que correr a ritmos de 5'40-5'35 y a ritmos de 5' y 4'55 en media marat贸n.
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 |
|---|---|---|
|
Day Off
x4
|
—— | —— |
|
Run
x3
|
04:04:00 | 03:51:00 |
|
Strength
x1
|
00:55:00 | 01:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
04:04:00 | 03:51:00 | |
|
|
00:55:00 | 01:10:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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