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MARATONA Training Plan ( Intermedio) 12 settimane, gara di domenica

Author

David Colgan

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Length

12 Weeks

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Plan Description

Programma di allenamento per la Maratona, livello intermedio prendendo come riferimento 4 Allenamenti settimanali ( 3 infrasettimanali + lungo), 1 circuito funzionale ( core).
Strumenti necessari: GPS opzionale: fascia cardio
percezione di sforzo tramite scala di Borg (RPE 1-10)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Offx4
—— ——
Runx4
25mi 22mi
Strengthx1
0:16 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Run
25mi 22mi
Strength
0:16 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.