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Plan para bajar de 35 en 10k (RPE)

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Plan para bajar de 35 en 10k (RPE)

Author

Nacho Chamón

All plans by this Coach

Length

12 Weeks

Plan Description

🔺Plan de running 🏃‍♂️🏃‍♀️ para bajar de 35' en 🔟k.

🔺Duración: 1️⃣2️⃣ semanas.

🔺5️⃣ días a la semana.

🔺Plan indicado para corredores 🏃🏻🏃🏻‍♀️que compiten por debajo de 4️⃣' el km.

🔺Incluye tabla de fuerza 💪 para gimnasio 🏋️.

🔺En muchos entrenamientos tienes notas 📝 y apreciaciones.

🔺Los entrenamientos vienen de forma estructurada 📶.

🔺Se trabajará por zonas de entrenamiento 📊, en función de la percepción al esfuerzo.

🔺Las zonas quedarían de la siguiente manera:

Z1 😄 = Muy fácil = 1-2
Z2 😀 = Fácil = 3-4
Z3 🤨 = Medio = 5-6
Z4 🙁 = Duro = 7-8
Z5 🥵 = Muy duro = 9-10

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:10:00 01:25:00
Day Off x2
—— ——
Strength x1
01:47:00 01:20:00
Workouts Per Week Weekly Average Longest Workout
Run
03:10:00 01:25:00
Day Off
—— ——
Strength
01:47:00 01:20:00

Training Load By Week


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.

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

Como no podía ser de otra manera, obtuve hacer de mi hobby mi profesión: entrenador en maratón, medio maratón 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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