Maratona JD - Avançada
Maratona JD - Avançada
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Fases do Treinamento
Fase I - Base (Semanas 1-6)
Foco em desenvolvimento aeróbico
Volume crescente de corridas fáceis
Longos progressivos até 2h30
Fase II - Preparação (Semanas 7-11)
Introdução de treinos de qualidade
Intervalos e tiros
Longos com ritmo variado
Fase III - Pico (Semanas 12-18)
Intensificação dos treinos
Treinos específicos para maratona
Volume máximo na semana 16
Fase IV - Taper (Semanas 19-24)
Redução gradual do volume
Manutenção da intensidade
Preparação final para a prova
Estrutura Semanal Típica
Segunda: Corrida fácil
Terça: Treino de qualidade
Quarta: Recuperação
Quinta: Corrida fácil
Sexta: Corrida fácil
Sábado: Longo
Domingo: Descanso
Observações
Plano avançado requer base sólida prévia
Respeitar os ritmos e recuperação
Ajustar conforme necessidade e sensações
Importante período de taper nas últimas semanas
Baseado na metodologia Jack Daniels
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
03:56:00 | 03:15:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:56:00 | 03:15:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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