10k Basic 12 semanas/weeks (Pulso / Heart Rate)

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10k Basic 12 semanas/weeks (Pulso / Heart Rate)

Author

DAVID GARCIA ENTRENAMIENTOS

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run, 2 Day Off

Longest Workout

6.21 miles

Plan Specs

running 10km beginner hr based

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Summary

Includes Structured Workouts

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Plan básico de entrenamiento para 10K de 12 semanas.
Para corredores ocasionales cuyo objetivo es acabar con garantías un 10K como una de lus primeras pruebas.
Indicado para personas que ya tienen una experiencia previa, no parten de cero.
Basado en frecuencia cardiaca.

Basic training plan for 10K of 12 weeks.
For occasional runners whose goal is to end up with a 10K guarantee as one of the first tests.

Heart rate based.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:48

DAVID GARCIA - ENTRENAMIENTOS

www.dgentrenamientos.com

www.dgentrenamientos.com

Soy Licenciado en Ciencias de la Actividad Física y el Deporte por la Universidad Politécnica de Madrid desde 2001.
Y ante todo soy un apasionado de los deportes de resistencia. Y si estos son en la naturaleza mejor que mejor.
I have a degree in Physical Activity and Sports Sciences from the Polytechnic University of Madrid since 2001.

And first of all I am passionate about endurance sports. And if these are in nature better than better.

Sample Day 1

0:20:00
13.1TSS
CE 20' CARRERA CONTINUA / EASY RUN

CARRERA CONTINUA SUAVE
EASY RUN

Sample Day 2

0:53:00
40.7TSS
CONTINUO VARIABLE 1 / INTERVALS: 4 X (4'/3')

CAMBIOS DE RITMO 4X
TRABAJO 5'

RECUPERACIÓN 3'

4X RATE CHANGES
WORK 5 '
RECOVERY 3'

Sample Day 3

0:30:00
19.8TSS
CE30' CARRERA CONTINUA / EASY RUN

CARRERA CONTINUA SUAVE
EASY RUN

Sample Day 4

0:25:00
16.4TSS
CE 25' CARRERA CONTINUA / EASY RUN

CARRERA CONTINUA SUAVE
EASY RUN

Sample Day 6

0:30:00
19.8TSS
CE 30' CARRERA CONTINUA / EASY RUN

CARRERA CONTINUA SUAVE
EASY RUN

Sample Day 7

0:40:00
26.6TSS
CE 40' CARRERA CONTINUA / EASY RUN

CARRERA CONTINUA SUAVE
EASY RUN

Sample Day 9

0:53:00
40.7TSS
CONTINUO VARIABLE 1 / INTERVALS: 4 X (4'/3')

CAMBIOS DE RITMO 4X
TRABAJO 5'

RECUPERACIÓN 3'

4X RATE CHANGES
WORK 5 '
RECOVERY 3'

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