Intermedios 10k - 4d/wk - 20wk

Author

Andrés Ramírez

All plans by this Coach

Length

20 Weeks

Typical Week

1 Day Off, 4 Run

Longest Workout

6.21 miles

Plan Specs

running 10km intermediate tss based

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Summary

Includes Structured Workouts

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Plan de entrenamiento para deportistas intermedios en 10k.
Si quieres mejorar tus 10k a partir de la velocidad y no del volumen, este plan de entrenamiento es para ti.

Semanas: 20
Entrenamientos/semana: 4

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:27

Andrés Ramírez

aethos Sport Science

Coach especializado en entrenamientos personalizados de running y triatlón. Todos sus entrenamientos tienen fundamentos biomecánicos con el fin de que los deportistas alcancen sus objetivos disminuyendo la cantidad de kilómetros por semana.

Es el Head Coach del equipo más grande de Colombia, aethos Team, con más de 260 deportistas activos a la fecha. Además, en el año 2019 fue el protagonista de La Travesía de Underarmour, donde corrió de Bogotá a Medellín (400km).

Back to Plan Details

Sample Day 1

0:31:00
44.6TSS
20' Functional Threshold Pace (rFTPa) Test

Calentamiento:
6' @ Z1

Principal:
20' lo más rápido posible

Enfriamiento:
5' @ Z1

Sample Day 3

0:40:00
35.6TSS
Nikola Tesla

Calentamiento:
6' @ Z1

Principal:
6 x 4' @ Z3, pausa 1'

Enfriamiento:
4' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 5

0:40:00
35.8TSS
Recovery - 40

Principal:
40' @ Z1 - muy suave

Sample Day 6

0:48:00
67TSS
Tempo - 40

Calentamiento:
5' @ Z1

Principal:
40' @ Z3

Enfriamiento
3' @ Z1 + Estiramiento

Sample Day 8

0:48:00
50.4TSS
Leonhard Euler -2

Calentamiento:
6' @ Z1 + Estiramiento

Principal:
6 x (3' @ Z3 + 3' @ Z1)

Enfriamiento:
6' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 10

0:52:00
49.9TSS
Robert Hooke -2

Calentamiento:
6' @ Z1 + Estiramiento

Principal:
(10' @ Z3 + pausa 1' + 10' @ Z1 + pausa 3' + 10' @ Z3 + pausa 1' + 5' @ Z5b)

Enfriamiento:
6' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 12

0:50:00
45TSS
Recovery - 50

Principal:
60' @ Z1 - muy suave

Intermedios 10k - 4d/wk - 20wk

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