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Maratón sub 3h45

Author

Nacho Chamón

All plans by this Coach

Length

14 Weeks

Plan Description

Se debe competir en el medio maratón entre 5' y 4,55 (1h44).

Planificación de 14 semanas de duración con 4 días de entrenamiento.

Objetivo bajar de 3h45. Para corredores que tengan 3h55' en maratón y 1h44' en media.. Hay que correr a ritmos de 5'20-5'15 y a ritmos de 5' y 4'55 en media maratón.

Incluye trabajo de fuerza en gimnasio.

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%)

Glosario:

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

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:43:00 03:44:00
Day Off x3
—— ——
Strength x1
01:31:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
Run
04:43:00 03:44:00
Day Off
—— ——
Strength
01:31:00 01:15:00

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.

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

Como no podía ser de otra manera, obtuve hacer de mi hobby mi profesión: entrenador en maratón, medio maratón 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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