Plan Maratón PRO (Sub 3h)
Plan Maratón PRO (Sub 3h)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
PLAN MARATÓN PRO (SUB 3 HORAS)
OFERTA LANZAMIENTO: para los 10 primeros 30% de descuento.
La barrera de las 3 horas no se supera con suerte. Se supera con método, disciplina y tolerancia al dolor.
Este NO es un plan para terminar. Este es un programa de alto rendimiento de 16 semanas diseñado para el corredor amateur que quiere cruzar la línea que separa al corredor recreativo del atleta competitivo: correr 42.195 metros a un ritmo medio de 4:15 min/km.
Aquí dejamos atrás los "rodajes basura". Cada kilómetro tiene un propósito fisiológico: elevar tu umbral de lactato, mejorar tu economía de carrera y blindar tus piernas con fuerza reactiva.
🎯 ¿QUÉ VAS A CONSEGUIR?
Motor Diésel-Turbo: Aprenderás a reciclar el lactato a ritmos altos (Umbral) para que deje de ser tu enemigo y se convierta en combustible.
Fuerza de Élite: Un módulo de fuerza específico (Fuerza Máxima + Pliometría) para que tus tendones funcionen como muelles.
Simulación Real: Tiradas largas con estructura profesional para que el muro del km 35 sea solo una anécdota.
⛔ REQUISITOS OBLIGATORIOS (Leer antes de empezar)
Este plan conlleva una carga física muy alta. Para garantizar tu seguridad y el éxito del programa, debes cumplir estos mínimos antes de la Semana 1:
Velocidad Base: Tienes una marca reciente (últimos 6 meses) de 10K Sub 39:00 o Media Maratón Sub 1h 26min.
Volumen Previo: Llevas al menos 2 meses corriendo un promedio de 50-60 km semanales sin molestias.
Experiencia: Has completado al menos 2 maratones previamente (independientemente de la marca).
Disponibilidad: 5-6 días de carrera + 2 días de gimnasio (Pesas/Potencia).
📦 CONTENIDO DEL PROGRAMA
📅 Calendario Élite 16 Semanas: Bloques de Velocidad, Umbral y Competición.
📊 Sistema de 7 Zonas: Precisión total basada en tu Umbral real.
🏋️ Módulo de Fuerza PRO: Rutinas de Fuerza Máxima, Contraste y Reactividad (Videos/Fotos incluidos, descripción técnica sí).
🧠 Estrategia de Carrera: Protocolo de nutrición (geles/cafeína) y pacing kilómetro a kilómetro.
⚙️ Guía TrainingPeaks: Instrucciones para configurar tus zonas en la plataforma.
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
x5
|
02:25:00 | 01:20:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:01:00 | 00:07:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:25:00 | 01:20:00 | |
|
|
—— | —— | |
|
|
00:01:00 | 00:07:00 |
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.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.