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Preparación 10K + técnica de carrera (12 semanas)

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Preparación 10K + técnica de carrera (12 semanas)

Includes Structured Workouts

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

Includes Structured Workouts

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.Especial porque incluye el entrenamiento de técnica de carrera. Muchas veces no por más kilómetros o más tiempo entrenando se mejora más. A veces la mejora tiene por perfeccionar la forma en la que corremos. Este plan incluye 4 semanas de periodo de construcción o base con vídeos y orientaciones en técnica de carrera, 4 semanas de desarrollo específico con vídeos y orientaciones en técnica de carrera y 2 semanas de preparación final para la competición.

Incluye: cada semana consta de 3 días de carrera, 1 de bici indoor propuesto como opcional, ejercicios de técnica, 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.

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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
Other x2
00:09:00 00:15:00
Bike x1
00:36:00 00:50:00
Strength x1
00:06:00 00:12:00
Workouts Per Week Weekly Average Longest Workout
Run
02:19:00 01:10:00
Other
00:09:00 00:15:00
Bike
00:36:00 00:50:00
Strength
00:06:00 00:12:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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