MI PRIMERA SAN SILVESTRE (4 SEMANAS)

Author

Adrian Fernandez

All plans by this Coach

Length

4 Weeks

Typical Week

5 Run, 2 Day Off

Longest Workout

1:00 hrs

Plan Specs

running 5km beginner pace based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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 es un plan enfocado a acabar con éxito y en buenas condiciones tu primera San Silvestre si tu nivel de práctica es principiante. Se trata de un entrenamiento guiado de 4 semanas donde obtendrás un nivel de condición física adaptado a una carrera de 5 o de 10 kilómetros. Entrenamiento basado en tu frecuencia cardíaca con el que podrás terminar en un tiempo de 23-26 minutos un 5k y en 46-50minutos un 10k.

-Para calcular tus zonas de entrenamiento visita la siguiente página :

http://www.corredorespopulares.es/calculadora_frecuencia.php

Para cualquier duda sobre el plan de entrenamiento, email a: afentrenamiento@gmail.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:55

Adrian Fernandez

AF COACH

My name is Adrián Fernández, coach certified in Sport Science. I am specialized in high performance endurance training. My group of athletes is divised in different sports such as:

-Triathlon.
-Road Cycling/ Mountain Biking
-Running/ Trail Running
-Health and Fitness.

I provide 1-on-1 coaching, remote coaching with no limits in contact, strength training, nutrition consultations, biomechanical analysis, group coaching.

For further information, email to: afentrenamiento@gmail.com

Back to Plan Details

Sample Day 1

0:35:00
23.3TSS
TROTE SUAVE

Trote suave durante 35 minutos por terreno regular al 50% de tu Frecuencia Cardíaca Máxima (FCM en adelante)

Sample Day 2

0:52:00
39.2TSS
TROTE+PROGRESIVOS

35 minutos de trote suave al 50% de tu FCM + 5 series de 8 sprints progresivos de 100m descansando 1 minuto. Al terminar, realizar 5 minutos de caminata suave.

Sample Day 4

0:40:00
26.7TSS
RODAJE SUAVE

Carrera continua durante 40 minutos al 60% de tu FCM.

Sample Day 5

0:35:00
23.3TSS
TROTE SUAVE

Trote suave durante 35 minutos por terreno regular al 50% de tu Frecuencia Cardíaca Máxima (FCM en adelante)

Sample Day 6

1:00:00
CAMINATA

Como alternativa al descanso se puede realizar 1h de paseo continuo como recuperación activa

Sample Day 14

0:01:00
0.6TSS
1H RODAJE

1H de carrera al 60% de tu FCM.

Sample Day 17

0:43:00
28.5TSS
CARREA INTERVÁLICA

Carrera interválica tipo Fartlek: 15 minutos calentamiento +3 series de 3 minutos al 75% FCM descansando 3 minutos al 45% FCM. Para finalizar, 10 minutos al 40% FCM

MI PRIMERA SAN SILVESTRE (4 SEMANAS)

$9.99 - Buy Now