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Plan do maratonu: 24 tygodnie (trening spolaryzowany) średnio & zaawansowany

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Plan do maratonu: 24 tygodnie (trening spolaryzowany) średnio & zaawansowany

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

3Coach Rafal Chomik

All plans by this Coach

Length

24 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Plan treningowy przygotowany dla ambitnych amatorów, planujących solidny start na dystansie maratonu.

Plan korzysta ze sprawdzonej przez wielu zawodowców metody spolaryzowanej, gdzie zdecydowana większość objętości treningowej odbywa się w niskich intensywnościach tlenowych (poniżej progu AeT), natomiast mocniejsze akcenty odbywają się w intensywnościach około progu LT i wyższych (VO2). Intensywność startowa pojawia się w treningu dopiero w drugiej części planu treningowego.

Treningi tlenowe mają strukturę opartą o intensywność wyznaczoną pulsem i czasem, natomiast te mocniejsze zadaniowe oraz treningi w intensywnościach startowych wyznaczane są tempem oraz dystansem.

Oprócz zaplanowanych jednostek treningowych w planie znajdziesz również wskazówki i przykłady treningów siłowych typu mobilność i stabilizacja. Na początku planu i w jego późniejszym etapie zaplanowany jest test, po którym krok po kroku opisuję jak ustawić właściwe strefy Twojego pulsu oraz tempa

Razem z planem otrzymujesz możliwość konsultacji mailowej raz na 4 tygodnie: rafal@3coach.com.pl

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:46:00 02:30:00
Strength x2
00:29:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:46:00 02:30:00
Strength
00:29:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

3Coach Rafal Chomik

I have been involved in triathlon for over 10 years, with endurance sports such as cycling and running for over 20 years. For several years I have also been professionally involved in coaching, combining it with my own training.
My athletes have been qualified for the World Championships on the Ironman and Ironman 70.3 distance several times


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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.

Still have questions about this plan?
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