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Maratón sub 3h15
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Still have questions about this plan?Plan Description
Planificación de 14 semanas de duración con 4 días de entrenamiento.
Objetivo bajar de 3h15 en personas que tengan marcas inferiores a 3h25-3h30 en maratón y 1h28'-1h30' en media.
Hay que correr a ritmos de 4'40-4'30.
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
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
5:00 hrs | 3:09 hrs |
|
Day Off
x3
|
—— | —— |
|
Strength
x1
|
0:24 hrs | 0:24 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
5:00 hrs | 3:09 hrs | |
|
|
—— | —— | |
|
|
0:24 hrs | 0:24 hrs |
Training Load By Week
