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10K Sub 35

Author

Nacho Chamón

All plans by this Coach

Length

12 Weeks

Plan Description

Planificación de 12 semanas con 5 días de entrenamiento.

Para corredores que compiten por debajo de 4' el km.

Incluye tabla de fuerza para gimnasio.

Se trabajará por zonas de entrenamiento, en función de la frecuencia cardiaca máxima, estas quedarían de la siguiente manera:

Z1 (68-74%)
Z2 (75-82%)
Z3 (83-87%)
Z4 (88-93%)
Z5 (94-100%)

Glosario:

Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperación

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:44:00 01:25:00
Day Off x2
—— ——
Strength x1
00:42:00 01:20:00
Workouts Per Week Weekly Average Longest Workout
Run
04:44:00 01:25:00
Day Off
—— ——
Strength
00:42:00 01:20:00

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.

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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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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