Marathon sub 3h en 9 semaines
9
weeks
6.1
hours per week
2.2
km each week
🏃️
4.7 Workouts per week
Plan overview
Typical week
12x [200m/200m]
40min • 4.8 km
CAP 60' Relax/Ez
1h
1h15 w. 15'@21km
01h15
Musculation
20min
Workout of the day: https://www.litobox.com/entrainements-wod
1h w. 4 x[2km@42km/2min ez]
1h • 8 km
Yoga
20min
yoga with Tim: https://www.youtube.com/c/yogawithtim
yoga with Adriene: https://www.youtube.com/c/yogawithadriene
1h30 Relax
01h30
Plan with structured workouts
Structured workouts are sent to your sport watch, sensor or can be exported for Zwift
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Description
sub 3 heures au marathon avec 4 à 5 séances de course par semaine + renforcement musculaire et yoga/étirements.
c'est un objectif qui va vous demander un investissement et une rigueur à la hauteur de votre ambition. Ce plan vous permetera d'y arriver.
Votre vitesse sur les séances à allure spécifique (@42km) sera 4min10 /km pendant les entrainments (juste un peu plus rapide que l'allure le jour de la course: 4min15 /km).
Additional Info
Equipments
Reference values
HR Max
Aerobic speed
Critical speed Swimming
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