Programa de 12 Semanas para Maratón – Alta Intensidad & Umbral Anaeróbico
Programa de 12 Semanas para Maratón – Alta Intensidad & Umbral Anaeróbico
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Allan Villanueva
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
12 Semanas al Maratón – Ritmo, Fuerza y Precisión
Maratón con Propósito – Programa Intensivo para Atletas Intermedios y Avanzados
Corre con Estrategia – Plan de Maratón para Romper tus Límites
Objetivo: Mejorar la velocidad de umbral anaeróbico mediante sesiones específicas de alta intensidad y volumen controlado. Diseñado para atletas intermedios y avanzados que buscan rendimiento sostenido y adaptaciones fisiológicas profundas.
📋 Características del programa
Duración: 12 semanas
Intensidad: Alta
Volumen: Medio
Enfoque fisiológico: Velocidad de umbral anaeróbico (vUAn)
Adaptación progresiva: Cargas distribuidas estratégicamente para evitar fatiga acumulada
🚴♂️ Ciclismo complementario
Nivel intermedio: Trabajo opcional en días de recuperación activa o como estímulo cruzado
Nivel avanzado: Trabajo mandatorio con sesiones específicas de potencia, cadencia y técnica
🧠 Beneficios esperados
Aumento de la tolerancia al lactato
Mejora de la eficiencia aeróbica en zonas altas
Mayor capacidad de sostener ritmos competitivos
Reducción del tiempo de recuperación entre esfuerzos intensos
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
03:53:00 | 02:00:00 |
|
Bike
x2
|
02:18:00 | 02:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:53:00 | 02:00:00 | |
|
|
02:18:00 | 02:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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