Marathon en 3h45!!, en 12 semaines (4 courses + 1 vélo + 2 renfo, par semaine)
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Plan Description
Votre marathon en 12 semaines.
Pré requis être capable courir 1h20 et avoir déjà participer à un semi-marathon en moins de 1h50.
- 3 cycles de 4 semaines: 3 semaines de charge 1 semaine de récupération/affutage
- 4+1 entrainements dans la semaines plus stretching "10min par jour" et 2 séances de renforcement.
- 2 jours de repos obligatoire dans la semaine, mais vous pouvez les réorganiser.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x7
|
1:30 hrs | 0:40 hrs |
|
Run
x4
|
5:25 hrs | 3:45 hrs |
|
Day Off
x2
|
0:19 hrs | 0:10 hrs |
|
Bike
x1
|
0:57 hrs | 1:20 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:30 hrs | 0:40 hrs | |
|
|
5:25 hrs | 3:45 hrs | |
|
|
0:19 hrs | 0:10 hrs | |
|
|
0:57 hrs | 1:20 hrs |
Training Load By Week
