Maratón en 16 semanas

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Maratón en 16 semanas

Author

Carlos Brion Sampedro

Length

16 Weeks

Typical Week

4 Run, 2 Day Off, 1 Strength

Longest Workout

2:10 hrs

Plan Specs

running marathon intermediate advanced pace based tss based strength

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan de entrenamiento de 16 semanas para conseguir tu objetivo en la maratón.
Todos los entrenamientos están estructurados, en base a ritmo, no te preocupes si no dispones de un pulsómetro, con un reloj gps es suficiente.
El plan contiene entrenamientos de carrera y de gimnasio.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:16
Training Load By Week
Average Weekly Training Hours: 05:16
Average Weekly Breakdown

Sample Day 1

0:30:00
34.8TSS
Endurance

30' z2

Sample Day 3

0:37:20
33.7TSS
Velocidad

WU:
10' z1-2
4x(15" z5 + 45" z1-2)
3' z1-2


MS:
8x(10" ATOPE + 2' rec)

CD:
3'z1-2

Sample Day 4

1:10:00
15TSS
fortalecimiento

20´ elíptica

3x20 ejercicios goma tobillos

3x20 lumbares

3x30" isométrico glúteos

4x20 abdominales crunch

2x20m andar de puntillas descalzo

idem de talón

isquios/glúteo isométrico

2x10 pasos laterales en semiflexión para gluteo medio

estirar

Sample Day 5

0:40:00
50.8TSS
Endurance

WU:
5' z1-2
5x(20" z5 + 40" z1-2)

MS:
25' z2

CD:
5' z1-2

Sample Day 7

0:52:30
65.6TSS
Endurance

WU:
10' z1-2
2'30" prog c/30"

MS:
35' z2

CD:
5' z1-2

Sample Day 8

1:00:00
20TSS
Adaptación

- movilidad articular

- 10' elíptica

- liberación miofascial con foam roller

- trabajo de fuerza 3x15 reps RPE 5  rec:1' (incidir en buena técnica)
sentadilla
peso muerto
hip thrust
elevaciones de tobillo

Sample Day 9

0:56:30
69.3TSS
Endurance

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