Avanzados 5k - 5d/wk - 16wk

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Avanzados 5k - 5d/wk - 16wk

Author

Andrés Ramírez

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 5 Run

Longest Workout

3.11 miles

Plan Specs

running 5km advanced 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.


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Plan de entrenamiento para hacer los 5k entre 16' y 19' . Ideal para deportistas avanzados que quieren mejorar sus tiempos en esta distancia. No es un plan de entrenamiento para profesionales

Semanas: 16
Entrenamientos/semana: 5

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:31

Andrés Ramírez

aethos Sport Science

Coach especializado en entrenamientos personalizados de running y triatlón. Todos sus entrenamientos tienen fundamentos biomecánicos con el fin de que los deportistas alcancen sus objetivos disminuyendo la cantidad de kilómetros por semana.

Es el Head Coach del equipo más grande de Colombia, aethos Team, con más de 260 deportistas activos a la fecha. Además, en el año 2019 fue el protagonista de La Travesía de Underarmour, donde corrió de Bogotá a Medellín (400km).

Sample Day 1

0:31:00
44.6TSS
20' Functional Threshold Pace (rFTPa) Test

Calentamiento:
6' @ Z1

Principal:
20' lo más rápido posible

Enfriamiento:
5' @ Z1

Sample Day 2

0:38:00
51.9TSS
Tempo - 30

Calentamiento:
5' @ Z1

Principal:
30' @ Z3

Enfriamiento
3' @ Z1 + Estiramiento

Sample Day 3

0:57:00
33.5TSS
Wolfgang Pauli

Calentamiento:
6' @ Z1

Principal:
6 x (20'' @ Z5c + 1' pausa + 40'' @ Z5c + 1' pausa + 1' @ Z5c + 1' pausa + 1' 20'' @ Z5c + pausa 1')

Enfriamiento:
6' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 5

0:41:00
29.7TSS
Werner Heisenberg

Calentamiento:
6' @ Z1

Principal:
2' @ Z3
30 x 30'' @ Z5c, pausa total

Enfriamiento:
2' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 6

0:50:00
63.9TSS
Endurance - 050

Principal:
30' @ Z2 + 20' @ Z3

Sample Day 8

1:00:00
65.7TSS
Isaac Newton

Calentamiento:
6' @ Z1

Principal:
24 x 1' 30'' @ Z5b, pausa 30''

Enfriamiento:
6' @ Z1

Estiramiento:
https://www.youtube.com/watch?v=iN3sHkni1gI

Sample Day 9

0:48:00
67TSS
Tempo - 40

Calentamiento:
5' @ Z1

Principal:
40' @ Z3

Enfriamiento
3' @ Z1 + Estiramiento

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