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Maratón sub 2h45 A


Nacho Chamón

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17 Weeks

Plan Description

Planificación de 17 semanas de duración con 5-6 entrenamientos a la semana.

Objetivo bajar de 2h45 en personas que tengan marcas inferiores a 2h50 en maratón o 1h20 en media maratón.

Hay que correr a ritmos por debajo de 3'55 km, lo que implica que el medio maratón hay que correrlo a 3'35 de media.

Las zonas quedarían de la siguiente manera en función de la Fc max:

Z1 (68-74%)
Z2 (75-82%)
Z3 (83-87%)
Z4 (88-93%)
Z5 (94-100%)


Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperación
Cu = Cuestas

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
5:53 hrs 2:45 hrs
Strength x2
0:47 hrs 0:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
5:53 hrs 2:45 hrs
0:47 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Nacho Chamon


Diplomado en Fisioterapia.

Técnico en Actividades de Animación Físico y Deportivas.

Curso Técnico en Dirección de Entidades Deportivas.

Entrenador Especialista en Running y Trail Running.

Entrenador en Maratón, medio Maratón y Trail Running, nivel 2.

Técnico Deportivo en Montaña y Escalada, nivel 1.

Monitor Deportivo Musculación.

Entrenador personal de fitness.

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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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