Introducción a la corrida.
Introducción a la corrida.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
¡Bienvenido a 4 semanas de entrenamiento! 🏃♂️🔥
En este plan trabajaremos los 3 tipos de entrenamiento que todo corredor necesita para mejorar su resistencia, velocidad y eficiencia. Además, los entrenamientos tienen una duración de 30 minutos a 1 hora, e incluyen también entrenamientos de pesas para complementar el trabajo de carrera.
📌 ¿A quién está dirigido?
Está diseñado para corredores que ya han completado al menos 5 km seguidos, con un tiempo de referencia entre 22 y 35 minutos. Es importante que hayas estado trotando al menos 2 veces por semana en el último mes para adaptarte mejor a la carga. Este plan es un mes de introducción, ideal para iniciarse o mejorar tu rendimiento de manera progresiva.
📌 Estructura del plan
Seguiremos una progresión 3:1, lo que significa 3 semanas de carga con entrenamientos más exigentes, seguidas de 1 semana de recuperación, donde reduciremos la intensidad y duración para asimilar el trabajo.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:03:00 | 01:05:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:03:00 | 01:05:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
- 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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$114.74 USD for the first year, billed yearly.