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MARATÓN NIVEL MEDIO | 20 semanas | 4-5 sesiones/semana | basado en ritmo y RPE | lactato

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MARATÓN NIVEL MEDIO | 20 semanas | 4-5 sesiones/semana | basado en ritmo y RPE | lactato

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Carlos Gonzalez Zingsem

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

¡Estrénate en maratón o mejora tu marca en 42.2km!

¿A quién va dirigido?
- Runners con la capacidad de correr una media maratón.
- Runners con la disponibilidad de entrenar 4-5 días a la semana.

¿Cómo se organizan los ciclos de entrenamiento?
- Los ciclos de entrenamiento se componen de 3-5 semanas, en los que hay 2-4 semanas de carga y 1 semana de recuperación.
- Las mayoría de las semanas están configuradas con 4-5 días de entrenamiento y 2-3 de descanso.
- El plan consta de 20 semana de entrenamiento.

¿Cómo controlar el entrenamiento?
- Durante el primer ciclo de entrenamiento (semana 1-3), se hace mediante la percepción subjetiva al esfuerzo (RPE), en la que 0 es la intensidad más baja y 10 la más alta.
- En la semana 3, se recomienda hacer un test incremental con análisis de los niveles de lactato para evaluar tu rendimiento y establecer las zonas de entrenamiento. www.mitlabmalaga.com
- En caso de no tener acceso a los test de lactato podrás hacer un test de campo (TEST VAM) que se describe en un archivo adjunto en el plan de entrenamiento.

¿Qué marca podrás hacer con este entrenamiento?
- Lo podrás comprobar con los TEST VAM, que te darán una información aproximada de tu marca potencial. Por lo tanto, este plan se adaptaría para marcas de 5h como de 2h50min.

Preguntas frecuentes
- Si tienes alguna pregunta, contacta conmigo al correo electrónico: info@mitlabmalaga.com
- Para tener más información sobre servicios deportivos, visita: www.mitlabmalaga.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:39:00 02:40:00
Day Off x2
—— ——
Other x2
00:27:00 00:30:00
Strength x1
00:42:00 00:35:00
Workouts Per Week Weekly Average Longest Workout
Run
03:39:00 02:40:00
Day Off
—— ——
Other
00:27:00 00:30:00
Strength
00:42:00 00:35:00

Training Load By Week


This plan works best with the following fitness devices:

Carlos Gonzalez Zingsem

MITLAB "Health & Sport"

Who I am:

  • I come from Lanzarote (Canary Islands - Spain), one of the best places to practice endurance sports such as triathlon.
  • I work as an endurance sports coach and sporting assessor in MITLab (co-founder).

What offer:

  • 1-on-1 coaching, group coaching, local coaching and remote coaching.
  • Biomechanical and physiological analysis.
  • Injury recovery, rehabilitation and prevention.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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