Preparación 10K asfalto (12 semanas)
Preparación 10K asfalto (12 semanas)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Gema Quiroga Folgueira
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan de entrenamiento de 12 semanas. Incluye 4 semanas de periodo de construcción o base, 4 semanas de desarrollo específico y 2 semanas de pico de competición.
Incluye: cada semana consta de 3 días de carrera, 1 de bici indoor propuesto como opcional, ejercicios de fuerza con el peso corporal y estiramientos.
La estructura de la intensidad del entrenamiento se basa en la utilización de las zonas de pulsaciones, ritmos de carrera y percepción de esfuerzo (escala del 1 al 10). Es necesario entrenar con reloj o app con banda de pulso.
Dirigido a: corredores de nivel medio e iniciación avanzada (que lleven a cabo rutinas de carrera continua de 40 min).
Recomendación: empezar entre 12-14 semanas previas a la competición para poder ajustar en caso de imprevistos que impidan llevar a cabo alguna semana.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:19:00 | 01:10:00 |
|
Strength
x2
|
00:14:00 | 00:12:00 |
|
Bike
x1
|
00:36:00 | 00:50:00 |
|
Other
x1
|
00:11:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:19:00 | 01:10:00 | |
|
|
00:14:00 | 00:12:00 | |
|
|
00:36:00 | 00:50:00 | |
|
|
00:11:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.