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5K Puesta en marcha
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.
Still have questions about this plan?Plan Description
Planificación de 4 semanas de duración con 3 días de entrenamiento a la semana.
Glosario:
Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperación
Ca = Caminar
Co = Correr
Cu = Cuestas
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
—— | —— |
|
|
1:38 hrs | 0:40 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
1:38 hrs | 0:40 hrs |
Sample Day 1
0:30:00
2.49mi
40TSS
CACO + CU
5x(2'Ca + 2'Co) + Cu 4x(80-100m Co, pendiente media, r: bajada Ca) + 5' Ca + est
Sample Day 3
0:30:00
2.49mi
40TSS
CACO
5'Ca + 5x(1'Ca + 3'Co) + 5'Ca + est
Sample Day 6
0:20:00
1.86mi
30TSS
CACO
2x(5'Ca + 5'Co) + est
Sample Day 8
0:35:00
2.8mi
50TSS
CACO + CU
5x(2'Ca + 2'Co) + 5'Ca + Cu 4x(80-100m Co, pendiente media, r: bajada Ca) + 5' Ca + est
Sample Day 10
0:31:00
2.49mi
50TSS
8x1' CORRIENDO
10'Co + 5'Ca + 8x1' Co r:1' + est
Sample Day 13
0:24:00
1.86mi
45TSS
CACO
2x(5'Ca + 7'Co) + est
Sample Day 15
0:40:00
2.8mi
55TSS
CACO + CU
5x(2'Ca + 3'Co) + 5'Ca + Cu 6x(100m Co, pendiente media, r: bajada Ca) + 5'Co + est