Vuela en los 5K ( Version en Castellano)

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Vuela en los 5K ( Version en Castellano)

Author

SWIMLAB / SWIMLABTEAM.ES

All plans by this Coach

Length

10 Weeks

Typical Week

5 Run, 1 Strength, 2 Day Off

Longest Workout

3.11 miles

Plan Specs

running 5km intermediate advanced masters time goal multi day power based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Diseñado y escrito por SWIMLAB. Los entrenamientos incluidos en estos planes de entrenamiento pioneros y examinados son los mismos entrenamientos que SWIMLAB usa con sus propios clientes. Probado en campo y podio garantizado

Descubra los beneficios de un SWIMLAB Training Plan.

• Oportunidad de tener un plan en castellano o inglés.
• Todos los planes están respaldados por SWIMLAB 100% Garantízado ...
• Membresía exclusiva a nuestro grupo de entrenamiento SWIMLAB privado en Tenerife, España ...
• Nuestros planes satisfacen las necesidades de ciclistas y triatletas de resistencia de todas las habilidades...

Para más información visite: SWIMLABTEAM.ES

Este plan esta diseñado para buscar el mejor desempeño en un evento de 5 kms, haciendo enfasis en la mejora de la velocidad y umbrales de carrera, a traves de una progresion de 10 semanas.
Recomendado para atletas con experiencia de trabajo en pista Basico, y al menos unas 6 semanas de base aerobica.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:13
Training Load By Week
Average Weekly Training Hours: 04:13
Average Weekly Breakdown

SWIMLAB / SWIMLABTEAM.ES

With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.
LIVE THE SWIMLAB EXPERIENCE...

*Degrees available to the interested.

Sample Day 1

0:30:00
20.3TSS
Reco Run Z1

Sample Day 1

0:45:00
42.2TSS
Preparacion fisica

plancha 2 x 1´x 1´rec.
plancha lateral Izq. 2 x1´x 1´
plancha lateral Izq. 2 x1´x 1´
Push ups 4 x 16
Elevacion de gluteos 3 x 14
squats 3 x10

Estirar a discrecion....

Sample Day 2

30TSS
Pista Corta 5 x400 x 2´rec.

10´calent.

4 x Progresiones de 80 metros x rec caminando al punto de partida

5x400 x 2´de rec estatica

10´enfr. y vuelta a la calma

Sample Day 6

1:00:00
58.5TSS
Salida Aerobica Progresiva

Salida Aerobica progresiva, empezando lento e ir mejorando ... luego volver a la calma.

Sample Day 7

0:30:00
20.3TSS
Reco Run Z1

Sample Day 8

0:30:00
20.3TSS
Reco Run Z1

Sample Day 8

0:45:00
42.2TSS
Preparacion fisica

plancha 2 x 1´x 1´rec.
plancha lateral Izq. 2 x1´x 1´
plancha lateral Izq. 2 x1´x 1´
Push ups 4 x 16
Elevacion de gluteos 3 x 14
squats 3 x10

Estirar a discrecion....

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