Plano 18 Semanas: Maratona (Corrida 🏃 + Gym 🏋️) - Volume 55 a 90km / semana
Plano 18 Semanas: Maratona (Corrida 🏃 + Gym 🏋️) - Volume 55 a 90km / semana
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plano Maratona Iniciate / Intermediario - Corrida 🏃 + Gym 🏋️ - Volume 55 a 90km / semana
Avaliações 5/5 ⭐️⭐️⭐️⭐️⭐️
"Altamente recomendado. Treinador incrível e sempre disponível para ajudar e ajustar o que for necessário. Obrigado, Ivan!" - Agustin G. 2025
Veja todas as avaliações aqui
Detalhes do Plano
- ⏱️ Duração: 18 semanas de preparação específica.
- 📈 Volume Iniciante: Começa com 55 km e progride até um pico de 90 km por semana.
- 🏃 Força e Corrida Integradas: 4-5 sessões de corrida por semana combinadas com 2 sessões de fortalecimento de corpo inteiro específicas para corredores, para blindar suas articulações e prevenir lesões comuns.
- ⚡ Desenvolvimento de Velocidade Inteligente: Inclui rodagens aeróbicas com "Strides" (acelerações curtas) para melhorar sua economia de corrida sem acumular fadiga pesada.
- 🔋 Construção de Resistência: "Longões" progressivos que incorporam segmentos em Ritmo de Maratona para simular a fadiga do dia da prova e construir fortaleza mental.
- 🚀 Objetivos Fisiológicos: Uma mistura de intervalos de Limiar de Lactato e sessões de VO2máx para elevar seu teto de condicionamento físico e sua velocidade de cruzeiro.
- 🏁 Simulação de Prova: Inclui corridas de preparação ("Tune-up") programadas (8-15 km) para praticar sua rotina matinal, nutrição e estratégia de ritmo antes do grande dia.
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How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
06:13:00 | 03:09:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x1
|
00:39:00 | 01:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:13:00 | 03:09:00 | |
|
|
—— | —— | |
|
|
00:39:00 | 01:10:00 |
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.
- 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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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.