10 km - Intermediate - 4 weeks
10 km - Intermediate - 4 weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
New Peak
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
4 semanas, 4 dias por semana.
Plan básico para mejorar el rendimiento en un 10 km.
Este plan esta dirigido a personas de nivel intermedio que tengan, aunque sea, una pequeña experiencia en esta distancia y que puedan contar con reloj con GPS que tengo medidor de frecuencia cardiaca o banda cardiaca en el pecho (el mejor de los casos)
El plan esta armado en base al % máximo de frecuencia cardiaca. A continuación algunas aclaraciones al respecto como trabajar con este sistema.
Diferenciación básica al respecto de la F.C (frecuencia cardiaca) :
50 al 60% Actividad regenerativa (primeros minutos de la entrada en calor, o trote entre pasadas)
60 al 70% Baja intensidad, Zona 2, Zona Aeróbica (trote suave, moderado)
70 al 80 % Zona 3, Tempo Run (Ritmo sostenible por 1 hs, cercano al ritmo de carrera de 21 km)
80 al 90% Umbral (Ritmo sostenible por 25-30 min máximo)
90 al 100% VO2 max, Consumo maximo (Ritmo sostenible por 5-10 min máximo)
La aclaración propuesta es basica, es simplemente una guía, para que el atleta sepa dónde tiene que correr cada sesión o cada trabajo especifico detallo en el plan.
How it Works
Load Your Plan
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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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:19:00 | 01:25:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:19:00 | 01:25:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.