10 k - 15 k Trail Running D+ 700m - 800m (ENG)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:11

This is a training plan for a 10k - 15k race with a positive gradient of approximately 800m.
The training program consists of:
      - 3 types of specific heating
      - 2 force program
      - 1 injury prevention training
      - 1 core work program.
It is a simple training program but not to start on the trail as there are quality workouts.

Sample Day 1
0:52:00
27.3TSS
HIT - ELIPTICA

Sample Day 2
1:44:00
113.3TSS
AEROBICO

Sample Day 3
1:00:00
FUERZA

FUERZA BÁSICA (Archivo adjunto)

Sample Day 4
1:41:00
80.7TSS
TRAIL RUN VO2

Sample Day 5
0:30:00
CORE

CORE (Archivo adjunto)

Sample Day 6
1:50:00
123.7TSS
TRAIL RUN Objetivo D+

WARM UP
Cal A (Archivo adjunto)

TRAINING
90 'where we must get at least 300m D +
If we get that positive slope in less time, we will continue to complete the time but on a level ground.
We will try to carry an average exercise intensity of not more than 70%, modulating the speed with respect to the type of terrain we are (+ -%).

Sample Day 7
0:50:00
PREVENCIÓN DE LESIONES

Víctor Saavedra Garcia
|
Viktor

Preparación física para deportes de montaña:

  • Trail running
  • Skimo
  • MTB
  • Trekking

y también para competiciones de:

  • Ciclismo en ruta
  • Media maratón y maratón
  • Carreras de 10 km
  • Triatlones de cualquier disciplina (Sprint - IronMan)

Strength and Performance to mountanin sports:

  • Trail running
  • Skimo
  • MTB
  • Climb a mountain

and:

  • Cycling en route,
  • 10k to marathon
  • Triathlons Sprint - IronMan