10K sub 45 (FC)
10K sub 45 (FC)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
馃敽Plan para bajar de 45' en un 10k.
馃敽Duraci贸n de 8 semanas.
馃敽5 d铆as de entrenamiento a la semana.
馃敽Para corredores que compitan a 4'30 el km.
馃敽Incluye tabla de fuerza para trabajar en el gimnasio.
馃敽Los entrenamientos vienen de forma estructurada.
馃敽Se trabajar谩 por zonas de entrenamiento en funci贸n de la frecuencia cardiaca m谩xima. Las zonas son %.
馃敽Las zonas quedar铆an de la siguiente manera:
Z1 馃槃 = 68-74%
Z2 馃榾 = 75-82%
Z3 馃え = 83-87%
Z4 馃檨 = 88-93%
Z5 馃サ = 94-100%
Glosario:
Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperaci贸n
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:56:00 | 01:30:00 |
|
Strength
x2
|
02:11:00 | 01:15:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:56:00 | 01:30:00 | |
|
|
02:11:00 | 01:15:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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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