Run Fast 5 kms ( 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.

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


This plan is designed to look for the best performance in a 5-kilometer event, emphasizing the improvement of speed and career thresholds, through a 10-week progression. Recommended for athletes with experience working on the Basic track, and at least 6 weeks of aerobic base

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.

Back to Plan Details

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....

Run Fast 5 kms ( Version en Castellano)

$40.00 - Buy Now