Bate tu Record de los 10 kms (Castellano)

Author

SWIMLAB / SWIMLABTEAM.ES

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

9.94 miles

Plan Specs

running 10km beginner intermediate advanced masters weightloss time goal power based pace based tss based strength

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Este plan esta diseñado para buscar el mejor desempeño en un evento de 10 kms, haciendo enfasis en la mejora de la velocidad y umbrales de carrera, a traves de una progresion de 12 semanas. Con una competicion en la semana 8 y en la 12.

Esta dirigido a personas con limitaciones de tiempo y compromisos, aprovechando al maximo cada aspecto a trabajar para lograr tu mejor marca de 10 kms.

Recomendado para atletas con experiencia de trabajo en pista Basico, y al menos unas 6 semanas de base aerobica.


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

SWIMLAB / SWIMLABTEAM.ES

With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.
LIVE THE SWIMLAB EXPERIENCE...

*Degrees available to the interested.

Back to Plan Details

Sample Day 1

6.21mi
Carrera Aerobica Alta

Al terminar el entreno dedicar un minimo de 10 minutos al trababajo del Core y Abdominales asi como estiramientos.

Sample Day 2

5.28mi
Intervalos de Velocidad Cortos 15x200 x1´rec.

calent 3kms
4 Progresiones de 50 metros por 1´rec.
15x200 x 1´rec.
2kms enfr.

Sample Day 4

4.35mi
Carrera Aerobica c/ Subidas

Carrera suave y aerobica, con algo de desniveles.

Sample Day 5

5.9mi
Intervalos Largos 5x1000 x 3´rec.

Sample Day 6

8.7mi
Salida Larga.

14 kms

Sample Day 8

6.84mi
Carrera Aerobica Alta.

Al terminar el entreno dedicar un minimo de 10 minutos al trababajo del Core y Abdominales asi como estiramientos.

Sample Day 9

5.9mi
Intervalos de Velocidad Cortos 20x200 x1´rec.

calent 3kms
4 Progresiones de 50 metros por 1´rec.
20x200 x 1´rec.
2kms enfr.

Bate tu Record de los 10 kms (Castellano)

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