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ENTRENAMIENTO RUNNING PARA MAYORES DE 40 AÑOS (Duración: 8 SEMANAS)

Author

Xan Suarez Vilela

All plans by this Coach

Length

8 Weeks

Plan Specs

running beginner intermediate masters weightloss pace based strength

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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Plan Description

Si quieres ser capaz de correr y/o ๐—บ๐—ฒ๐—ท๐—ผ๐—ฟ๐—ฎ๐—ฟ ๐˜๐˜‚ ๐—บ๐—ฎ๐—ฟ๐—ฐ๐—ฎ en una carrera ๐—˜๐—ฆ๐—ง๐—˜ ๐—˜๐—ฆ ๐—ง๐—จ ๐—ฃ๐—Ÿ๐—”๐—ก.

Con sesiones de Fuerza y Carrera a pie ๐—ฎ๐—ฑ๐—ฎ๐—ฝ๐˜๐—ฎ๐—ฑ๐—ฎ๐˜€ ๐—ฎ ๐˜๐˜‚ ๐—ป๐—ถ๐˜ƒ๐—ฒ๐—น.

Este plan de entrenamiento se puede utilizar para entrenar con Ritmo (min(km) y Frecuencia Cardiaca.

๐—ฃ๐—ข๐——๐—ฅ๐—”ฬ๐—ฆ ๐—ฉ๐—˜๐—ฅ ๐—Ÿ๐—” ๐—ญ๐—ข๐—ก๐—” ๐——๐—˜ ๐—ฅ๐—œ๐—ง๐— ๐—ข/FRECUENCIA CARDIACA ๐——๐—˜ ๐—–๐—”๐——๐—” ๐—ฆ๐—˜๐—ฅ๐—œ๐—˜ ๐——๐—˜ ๐—˜๐—ก๐—ง๐—ฅ๐—˜๐—ก๐—”๐— ๐—œ๐—˜๐—ก๐—ง๐—ข.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:44 hrs 1:15 hrs
0:43 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:44 hrs 1:15 hrs
0:43 hrs 1:00 hrs

Training Load By Week


Xan Suarez Vilela

Xan Suarez Coach

Entrenador destacado.

Entrenamiento personalizado de Triathlon, Running y Ciclismo.

Mรกs de 15 aรฑos entrenando a rรฉcordman y medallistas nacionales.

Profesionalidad.

Sample Day 1

0:42:00
35.4TSS
AE2 40 2 cuesta media 2

10ยด Z2
5ยด Z4 (Z3a) en cuesta de pendiente media
10ยด Z2
5ยด Z4 (Z3a) en cuesta de pendiente media
10ยด Z2

Sample Day 2

1:02:00
59.2TSS
AE2+CLA 2

10ยด Zona2

10ยด Zona3


8x45" A TOPE / 2ยด


20ยด Zona2

Sample Day 3

0:30:00
13.6TSS
TÉCNICA CARRERA

6X20 DE CADA EJERCICIO

https://www.youtube.com/watch?v=8wfX4mq1JDo

Sample Day 3

0:30:00
12.5TSS
CIRCUITO GLUTEOS 2

8X12 REPS /1ยด

https://www.spotebi.com/workout-routines/at-home-bikini-body-glute-workout/

Sample Day 4

0:53:00
58.9TSS
AE2+HIT CORTO 2

10ยด Zona2

20ยด (5ยดZ4 (Z3a), 5ยด Z6 (Z3b))


12x20" Z8 (Z5) /20"


15ยด Zona2

Sample Day 6

0:50:00
51.7TSS
AE2 50

50ยด en Zona2

Sample Day 8

1:00:00
80TSS
Z6 (Z3b) (3X12´)

5ยด Z2

4ยด progresivos

3x12ยด Z6 (Z3b) /4ยด

5ยด Z2

$29.95 - Buy Now