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Plan para bajar de 3h45' en Maratón (RPE)

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Plan para bajar de 3h45' en Maratón (RPE)


Nacho Cham贸n

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14 Weeks

Plan Description

馃敽Plan para bajar de 3h45 en marat贸n.

馃敽Duraci贸n de 14 semanas.

馃敽4 d铆as de entrenamiento a la semana.

馃敽Indicado para corredores que tengan 3h55' en marat贸n y 1h44' en media.

馃敽Hay que correr a ritmos de 5'20-5'15 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


Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperaci贸n

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:41:00 03:44:00
Day Off x3
—— ——
Strength x1
01:31:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
04:41:00 03:44:00
Day Off
—— ——
01:31:00 01:15:00

Training Load By Week

This plan works best with the following fitness devices:

Nacho Chamon


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.

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

Como no pod铆a ser de otra manera, obtuve hacer de mi hobby mi profesi贸n: entrenador en marat贸n, medio marat贸n 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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