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PLAN DE 20 SEMANAS: MEJORA TU TIEMPO EN 5K %RITMO-RPE (4 DÍAS/SEMANA)

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PLAN DE 20 SEMANAS: MEJORA TU TIEMPO EN 5K %RITMO-RPE (4 DÍAS/SEMANA)

Author

Training For All

All plans by this Coach

Length

20 Weeks

Plan Description

¡Hola!

En este plan vamos a trabajar durante 20 semanas las demandas imprescindibles para disfrutar y competir en un 5K de carrera a pie.

Es importante que intentes seguir el plan de la forma mas ajustada posible para poder obtener todos los beneficios que puede aportarte un plan de entrenamiento ajustado a la ciencia.

Los entrenamientos están prescritos en base a:

- RPE: (rate of perceived exertion) índice de esfuerzo percibido: (Escala 0-10) Siendo 0=reposo / 1=esfuerzo muy ligero.../10= esfuerzo máximo.

- %Threshold pace (umbral de ritmo): Para seguir estos entrenos, es muy importante realizar los test propuestos correctamente, con el resultado de los mismos podrás ajustar tu umbral de ritmo, a partir del cual se prescriben muchos entrenamientos.

Por último, no te olvides de los entrenamientos de fuerza, son muy importantes en la planificación de cara a la prevención de lesiones y la mejora del rendimiento.

Esperamos que disfrutes del proceso.

¡Ánimo y suerte con la competición!

El equipo de Training4ll.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Run x3
01:44:00 01:00:00
Strength x1
00:54:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Run
01:44:00 01:00:00
Strength
00:54:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

Training For All

Training For All

Sport Sciences degree at University
Profesional cycling and Triathlon trainer
Profesional bikefitter


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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.

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