📌 Camina, trota, corre
📌 Camina, trota, corre
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🎯 Objetivo del plan: Transición progresiva desde andar 🚶 hasta carrera continua 🏃 para personas con sobrepeso o sin hábito previo.
🔁 Fases del plan:
🟢 Semanas 1–3: Adaptación inicial
🔵 Semana 4: 1ª descarga
🟡 Semanas 5–7: Carga progresiva con trotes
🔵 Semana 8: 2ª descarga
🟢 Semanas 9–10: Consolidación de trotes largos
🔵 Semana 11: 3ª descarga estratégica
🏃♀️ Semanas 12–18: Transición a carrera continua
🌟 ¿QUÉ INCLUYE ESTA VERSIÓN PRO?
✅ Plan validado con equilibrio de cargas
✅ Adaptado a personas con bajo nivel inicial o que quieren empezar a ponerse en forma
✅ Progresión coherente y fisiológicamente sostenible
✅ Estructura clara, sin sobrecargas, con pausas estratégicas
✅ Ideal para crear hábito sin lesiones ni frustración
💬 Estilo del plan:
🧠 Ritmo fácil, percepción subjetiva: “puedo hablar mientras me muevo”
🙌 Frases motivadoras integradas en cada sesión
❌ Prohibido hacer más de lo indicado
🧘 Equilibrio entre constancia, descanso y progresión realista
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 |
|---|---|---|
|
Walk
x4
|
02:35:00 | 01:00:00 |
|
Run
x1
|
00:18:00 | 00:49:00 |
|
Strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:35:00 | 01:00:00 | |
|
|
00:18:00 | 00:49:00 | |
|
|
—— | —— |
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.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.