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MARATONA Training Plan ( principiante) 19 settimane, gara domenicale

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MARATONA Training Plan ( principiante) 19 settimane, gara domenicale


David Colgan

All plans by this Coach


19 Weeks

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)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x5
—— ——
Run x3
19mi 22mi
Strength x1
00:15:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
19mi 22mi
00:15:00 00:20:00

Training Load By Week

This plan works best with the following fitness devices:

David Colgan

Flowthedistance training

(Italian & english speaker)

10 years of experience on supporting age group athletes to increase their performances and meet their goals with tailored plans that takes into consideration their lifestyles and time availability.

My training plans are developed on the “polarized” methodology (80/20) mixed with my own experience as an ex elite athlete (and current age-group passionate). I’ve called this “flowthedistance”

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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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