Plan entrenamiento maratón 3h45, 3 sesiones, 12 semanas, VAM < 17 km/h
Más informaciones:
Plan entrenamiento maratón 3h45, 3h50, 3h55, sub 4h, sub 3h55, sub 3h50
Semana 1 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 6x200m a 100% VAM, r = 35″ footing + 5′ footing
- Día 3 : 1h footing + 15′ aceleración progresiva de 60% VAM a 80% VAM + 10′ footing
Semana 2 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 15x100m a 100% VAM, r = 75m footing + 5′ footing
- Día 3 : 1h10 footing + 2×10′ a 75% VAM, r = 3′ footing + 10′ footing
Semana 3 :
- Día 1 : 60′ footing
- Día 2 : 30′ footing + 2x(10x100m a 100% VAM, r = 75m footing), R = 2’30” footing entre series + 5′ footing
- Día 3 : 1h20′ footing + 15′ a 75% VAM + 5′ footing + 10′ a 80% VAM +10′ footing
Semana 4 :
- Día 1 : 30′ footing
- Día 2 : 20′ footing + 15x100m a 100% VAM, r = 30” footing + 5′ footing
- Día 3 : 1h35 footing
Semana 5 :
- Día 1 : 60′ footing
- Día 2 : 60′ footing + 10x100m a 100% VAM, r = 100m footing
- Día 3 : 1h30′ footing + 30′ aceleración progresiva de 65% VAM a 80% VAM + 10′ footing
Semana 6 :
- Día 1 : 1h20′ footing
- Día 2 : 30′ footing + 8x300m a 95% VAM, r = 45” footing + 10′ footing
- Día 3 : 1h20′ footing + 20′ a 75% VAM + 10′ footing + 15′ a 80% VAM + 10′ footing
Semana 7 :
- Día 1 : 60′ footing
- Día 2 : 30′ footing + 2x(5x200m a 100% VAM, r = 75m footing), R = 2’30” footing entre series + 5′ footing
- Día 3 : 1h30′ footing + 15′ a 70% VAM + 10′ footing + 10′ a 80% VAM + 10′ footing + 5′ a 85% VAM +15′ footing
Semana 8 :
- Día 1 : 30′ footing + 20x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 1h30′ footing
- Día 3 : 1h20′ footing + 10x100m a 100% VAM, r = 25″ footing +10 footing + 30′ aceleración progresiva de 65% VAM a 80% VAM + 20′ footing
Semana 9 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 15x100m a 100% VAM, r = 100m footing
- Día 3 : Competición media maratón
Semana 10 :
- Día 1 : 45′ footing + 6x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 60′ footing
- Día 3 : 60′ footing + 20′ a 75% VAM + 20′ footing
Semana 11 :
- Día 1 : 45′ footing + 12x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 45′ footing
- Día 3 : 50′ footing + 2×10′ a 75% VAM, r = 5′ footing + 10′ footing
Semana 12 :
- Día 1 : 20′ footing + 10′ a 70% VAM|75% VAM + 5′ footing
- Día 2 : 20′ footing + 5x100m a 100% VAM, r = 100m footing
- Día 3 : Competición maratón

Los grandes Maratón internacional:
- París, Boston, Londres, Berlín, Róterdam, Nueva York y Chicago,
Maratón en España:
- Almagro, Murcia, Sevilla, Castellón, Vizcaya, Girona, Badajoz, Zaragoza, Barcelona, Ibiza, Madrid, Empúries, Vitoria-Gasteiz, Logroño, Las palmas, Bilbao, Ciudad Real, Alcalá de Henares, Santa Cruz de Tenerife, Gran canaria, San Sebastián, Valencia, Lanzarote, Málaga.

Autor: Laurent Colas.
Entrenador de mediofondo y fundador de la web Manolo running coach