Avanzados 10k - 5d/wk - 20wk

Author

Andrés Ramírez

All plans by this Coach

Length

20 Weeks

Typical Week

1 Day Off, 5 Run

Longest Workout

6.21 miles

Plan Specs

running 10km advanced

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Plan de entrenamiento de 10k especial para bajar de 38'. Ideal para corredores avanzados que quieran mejorar su tiempo de 5k y 10k.

Semanas: 20
Entrenamientos/semana: 5

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:18

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 2

0:48:00
67TSS
Tempo - 40

Calentamiento:
5' @ Z1

Principal:
40' @ Z3

Enfriamiento
3' @ Z1 + Estiramiento

Sample Day 3

0:51:00
61.8TSS
Alexander Graham Bell

Calentamiento:
6' @ Z1

Principal:
4 x (3 x (1' @ Z5c + 2' @ Z2)), pausa entre series 1'

Enfriamiento:
6' @ Z1

Sample Day 5

0:35:20
31.6TSS
Daniel Bernoulli

Calentamiento:
6' @ Z1

Principal:
10 x 1' 20'' @ Z5c (a tope), pausa 1'

Enfriamiento:
6' @ Z1 + Estiramiento

Sample Day 6

1:10:00
90.9TSS
Endurance - 070

Principal: 40' @ Z2 + 30' @ Z3

Sample Day 8

1:00:00
65.7TSS
Isaac Newton

Calentamiento:
6' @ Z1

Principal:
24 x 1' 30'' @ Z5b, pausa 30''

Enfriamiento:
6' @ Z1

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

Sample Day 9

0:58:00
82.2TSS
Tempo - 50

Calentamiento:
5' @ Z1

Principal:
50' @ Z3

Enfriamiento
3' @ Z1 + Estiramiento

Avanzados 10k - 5d/wk - 20wk

$119.99 - Buy Now