Primeros 21K: Plan para Mujeres en 12 Semanas Principiantes
Primeros 21K: Plan para Mujeres en 12 Semanas Principiantes
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Desafía Tus Límites: Plan de Entrenamiento de 12 Semanas para 21K para Mujeres Principiantes
¿Estás preparada para conquistar tu primera media maratón?
Nuestro Plan de Entrenamiento de 12 Semanas para 21K está diseñado específicamente para mujeres principiantes que buscan aumentar su resistencia y confianza de manera segura y efectiva.
¿Qué Incluye?
• Entrenamientos Progresivos: 4 días de carrera y 2 días de entrenamiento de fuerza funcional cada semana, adaptados a principiantes.
• Guía Paso a Paso: Instrucciones detalladas para cada sesión, asegurando un progreso constante y seguro.
• Consejos Nutricionales: Recomendaciones para optimizar tu energía y recuperación, apoyando un estilo de vida activo y saludable.
• Estrategias de Recuperación: Técnicas para maximizar el descanso y prevenir lesiones.
Beneficios del Plan:
• Construcción Gradual: Aumenta tu resistencia de manera segura con objetivos semanales claros.
• Equilibrio Perfecto: Combina running y ejercicios de fuerza para mejorar tu forma física general.
• Soporte Integral: Incluye días de descanso y recuperación para mantenerte libre de lesiones y mejorar tu bienestar.
Este plan es ideal para mujeres que desean dar el siguiente paso en su viaje de running, estableciendo una base sólida de salud y bienestar. Únete a nosotras y descubre cómo puedes lograr tus metas de 21K con confianza y entusiasmo.
How it Works
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
03:06:00 | 02:00:00 |
|
strength
x3
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:06:00 | 02:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
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