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Plan para bajar de 45' en 10k (FC)

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Plan para bajar de 45' en 10k (FC)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nacho Cham贸n

All plans by this Coach

Length

8 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

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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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
Run
04:56:00 01:30:00
Strength
02:11:00 01:15:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Nacho Chamon

Nachochamon

Deportista y de Madrid. Mi vida siempre ha girado alrededor del deporte, compitiendo al principio en deportes de equipo como baloncesto y futbol hasta terminar ligado al mundo del running y trailrunning.

Berl铆n, Nueva York, Chicago, Viena, Benasque, La Palma ..., son algunos de los lugares en los que tuve el privilegio de correr.

Como no pod铆a ser de otra manera, obtuve hacer de mi hobby mi profesi贸n: entrenador en marat贸n, medio marat贸n y trailrunning ...


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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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