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Includes Structured Workouts

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

Learn More about Structured Workouts.


Xan Suarez Vilela

All plans by this Coach


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

Si quieres ser capaz de correr y/o ๐—บ๐—ฒ๐—ท๐—ผ๐—ฟ๐—ฎ๐—ฟ ๐˜๐˜‚ ๐—บ๐—ฎ๐—ฟ๐—ฐ๐—ฎ en una carrera ๐—˜๐—ฆ๐—ง๐—˜ ๐—˜๐—ฆ ๐—ง๐—จ ๐—ฃ๐—Ÿ๐—”๐—ก.

Con sesiones de Fuerza y Carrera a pie ๐—ฎ๐—ฑ๐—ฎ๐—ฝ๐˜๐—ฎ๐—ฑ๐—ฎ๐˜€ ๐—ฎ ๐˜๐˜‚ ๐—ป๐—ถ๐˜ƒ๐—ฒ๐—น.

Este plan de entrenamiento se puede utilizar para entrenar con con Potencia (watios).

๐—ฃ๐—ข๐——๐—ฅ๐—”ฬ๐—ฆ ๐—ฉ๐—˜๐—ฅ ๐—˜๐—ก ๐—ฃ๐—”๐—ฅ๐—˜ฬ๐—ก๐—ง๐—˜๐—ฆ๐—œ๐—ฆ ๐—Ÿ๐—” ๐—ญ๐—ข๐—ก๐—” ๐——๐—˜ ๐—ฃ๐—ข๐—ง๐—˜๐—ก๐—–๐—œ๐—”.

Estรก destinado para entrenar 4 o 5 dรญas a la semana. Con sesiones de duraciรณn desde los 30 minutos a 1 hora y algo.

El volumen e intensidad irรกn progresando en bloques semanales de carga.

Las diferentes ๐—ญ๐—ผ๐—ป๐—ฎ๐˜€ ๐—ฑ๐—ฒ ๐—ฒ๐—ป๐˜๐—ฟ๐—ฒ๐—ป๐—ฎ๐—บ๐—ถ๐—ฒ๐—ป๐˜๐—ผ son en funciรณn de la VAM (Velocidad Aerรณbica Mรกxima) o de la CP (Potencia Crรญtica) de cada persona.

Tambiรฉn ๐˜๐—ฒ ๐—ผ๐—ณ๐—ฟ๐—ฒ๐˜‡๐—ฐ๐—ผ ๐˜‚๐—ป๐—ผ๐˜€ ๐—ง๐—˜๐—ฆ๐—ง ๐—ฒ๐˜€๐—ฝ๐—ฒ๐—ฐ๐—ถฬ๐—ณ๐—ถ๐—ฐ๐—ผ๐˜€ para calcular tus valores personales, que podrรกs realizar tantas veces como quieras.

Puedes ๐—ฟ๐—ฒ๐˜€๐—ผ๐—น๐˜ƒ๐—ฒ๐—ฟ ๐—ฑ๐˜‚๐—ฑ๐—ฎ๐˜€ ๐—ฎ ๐˜๐—ฟ๐—ฎ๐˜ƒ๐—ฒฬ๐˜€ ๐—ฑ๐—ฒ ๐—ช๐—ต๐—ฎ๐˜๐˜€๐—ฎ๐—ฝ๐—ฝ ๐—ฎ๐—น ๐—ป๐˜‚ฬ๐—บ๐—ฒ๐—ฟ๐—ผ ๐Ÿฒ๐Ÿฑ๐Ÿฎ ๐Ÿฎ๐Ÿญ๐Ÿฐ ๐Ÿด๐Ÿฏ๐Ÿฏ.

Debido a que la duraciรณn y la distancia es personal para cada deportista. Se puede utilizar el plan para ๐— ๐—˜๐—๐—ข๐—ฅ๐—”๐—ฅ ๐—–๐—จ๐—”๐—Ÿ๐—ค๐—จ๐—œ๐—˜๐—ฅ ๐— ๐—”๐—ฅ๐—–๐—” que tenga el atleta.

Son planes adaptables y dinรกmicos, por lo que podrรกs mover los dรญas de tu calendario fรกcilmente.

Cuando te acerques al final del plan, no dudes en ๐—ฝ๐—ผ๐—ป๐—ฒ๐—ฟ๐˜๐—ฒ ๐—ฒ๐—ป ๐—ฐ๐—ผ๐—ป๐˜๐—ฎ๐—ฐ๐˜๐—ผ ๐—ฐ๐—ผ๐—ป๐—บ๐—ถ๐—ด๐—ผ para planificar tu objetivo de cara a la carrera principal.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x6
02:42:00 01:00:00
Run x4
00:12:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:42:00 01:00:00
00:12:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Xan Suarez Vilela

Xan Suarez Coach

Entrenador destacado.

Entrenamiento personalizado de Triathlon, Running y Ciclismo.

Entrenador de triatletas ITU.

Mรกs de 20 aรฑos entrenando a rรฉcordman y medallistas nacionales.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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