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MARATONA Training Plan ( principiante) 19 settimane, gara domenicale


David Colgan

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19 Weeks

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Plan Description

Programma di allenamento per la Maratona, livello principiante/intermedio prendendo come riferimento 3 Allenamenti settimanali ( 2 infrasettimanali + lungo), 1 circuito funzionale ( core).
Strumenti necessari: GPS
Opzionali: fascia cardio
percezione di sforzo tramite scala di Borg (RPE 1-10)

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x5
—— ——
Run x3
19mi 22mi
Strength x1
0:14 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
19mi 22mi
0:14 hrs 0:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

David Colgan

David Colgan triathlon coaching

I'm an endurance sport enthusiasts since very early with a Pro/elite road cycling background experience of 13 years (1992-2005). Marathon runner and triathlete since 2014 and proudly Kona finisher 2017. Focused on long distance coaching from beginner to advanced athletes with taylor made plans focused on consistency with an 80/20 aerobic approach, aerobic training at low intensity (z2) combined with specific anaerobic session is the key of success.

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