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Maratón sub 3h A


Nacho Chamón

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14 Weeks

Plan Description

Planificación de 14 semanas de duración con 5 entrenamientos a la semana.

Objetivo bajar de 3h en personas que tengan marcas inferiores a 3h06 en maratón o 1h26 en media.

Hay que correr a ritmos de 4'15-4'14.

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
5:38 hrs 2:58 hrs
Day Off x2
—— ——
Strength x1
0:40 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:38 hrs 2:58 hrs
Day Off
—— ——
0:40 hrs 0:30 hrs

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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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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