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Plan 10K para bajar de 40'

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Plan 10K para bajar de 40'

Author

Nacho Cham贸n

All plans by this Coach

Length

15 Weeks

Plan Description

馃敽Plan para bajar de 40' en el 10k.

馃敽Duraci贸n de 15 semanas.

馃敽5 d铆as de entrenamiento a la semana.

馃敽Plan indicado para corredores que compitan por debajo de 4' el km.

馃敽Incluye tabla de fuerza para trabajar en el gimnasio.

馃敽Entrenamientos estructurados.

馃敽Se trabajar谩 por zonas de entrenamiento en funci贸n de la percepci贸n al esfuerzo.

馃敽 Las zonas quedar铆an de la siguiente manera:

Z1 馃槃 = Muy f谩cil = 1-2
Z2 馃榾 = F谩cil = 3-4
Z3 馃え = Medio = 5-6
Z4 馃檨 = Duro = 7-8
Z5 馃サ = Muy duro = 9-10

Glosario:

Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperaci贸n

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:49:00 01:17:00
Day Off x2
—— ——
Strength x2
01:44:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
04:49:00 01:17:00
Day Off
—— ——
Strength
01:44:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

Nacho Chamon

Nachochamon

Deportista y de Madrid. Mi vida siempre ha girado alrededor del deporte, compitiendo al principio en deportes de equipo como baloncesto y futbol hasta terminar ligado al mundo del running y trailrunning.

Berl铆n, Nueva York, Chicago, Viena, Benasque, La Palma ..., son algunos de los lugares en los que tuve el privilegio de correr.

Como no pod铆a ser de otra manera, obtuve hacer de mi hobby mi profesi贸n: entrenador en marat贸n, medio marat贸n y trailrunning ...


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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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