Plan 5K Sub 40' - 4 semanas
Plan 5K Sub 40' - 4 semanas
Length
4 Weeks
Plan Description
🏃♂️ ¿Listo para romper la barrera de los 40 minutos en 5K?
Si ya corres de forma regular y tu próximo objetivo es bajar de 40’, este plan es para ti.
Durante 4 semanas vas a trabajar con una estructura progresiva que combina entrenamientos de calidad para que llegues rápido, fuerte y sin lesiones.
💥 Qué incluye:
• Plan de entrenamiento de 4 semanas con 3 sesiones semanales.
• Series, tempo y rodajes controlados planificados para mejorar tu ritmo.
• Entrenamientos estructurados.
• Comentarios en las sesiones clave.
🔺Trabajo por zonas de entrenamiento en función de la frecuencia cardiaca máxima. Las zonas son %.
🔺Las zonas quedarían de la siguiente manera 📊:
Z1 😄 = 68-74%
Z2 😀 = 75-82%
Z3 🤨 = 83-87%
Z4 🙁 = 88-93%
Z5 🥵 = 94-100%
No es un plan genérico: está pensado para corredores intermedios que ya dominan la distancia y quieren dar un salto de nivel.
📈 Objetivo final: bajar de 40’ con una mejora real en velocidad, resistencia y control del esfuerzo.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
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 |
|---|---|---|
|
Day Off
x4
|
—— | —— |
|
Run
x3
|
02:21:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
02:21:00 | 01:00:00 |
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.
- 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.
Still have questions about this plan?
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.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
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.