Plan de Iniciación Trail Running 10–15 km
Plan de Iniciación Trail Running 10–15 km
Length
6 Weeks
Plan Description
Plan ideal para corredores que quieren dar el salto del asfalto a la montaña o iniciarse en la competición de trail running con una preparación sencilla, progresiva y bien estructurada.
Diseñado para llegar a tu primera carrera de 10 a 15 km con confianza, buenas sensaciones y una base sólida.
📊 Características del plan
• Distancia objetivo: Trail 10–15 km
• Duración: 6 semanas
• Frecuencia: 3–4 entrenamientos por semana
• Nivel: Iniciación
🔥 ¿Qué incluye este plan?
✔️ 6 semanas de entrenamiento estructurado
✔️ 3–4 sesiones semanales, fáciles de encajar en tu rutina
✔️ Trabajo de core para mejorar estabilidad y prevenir lesiones
✔️ Progresión gradual, ideal para principiantes en trail
✔️ Entrenamientos por zonas de esfuerzo (RPE)
🎯 Requisitos para realizar el plan
• Ser capaz de correr 10 km a ritmo suave sin dificultad
• No es necesaria experiencia previa en trail competitivo
💪 Objetivos del plan
• Introducirte en el trail running de forma segura
• Mejorar tu resistencia aeróbica
• Adaptarte a terreno irregular y desnivel
• Aprender a controlar el ritmo y el esfuerzo
• Llegar a tu carrera con confianza y sin sobrecargas
🎯 Zonas de entrenamiento (Percepción del esfuerzo)
• Z1 😄 Muy fácil → 1–2
• Z2 😀 Fácil → 3–4
• Z3 🤨 Medio → 5–6
• Z4 🙁 Duro → 7–8
• Z5 🥵 Muy duro → 9–10
Perfecto para entrenar por sensaciones o combinar con pulsómetro.
📘 Glosario
• Cal → Calentamiento
• Vc → Vuelta a la calma
• r → Recuperación
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:17:00 | 02:30:00 |
|
Day Off
x3
|
—— | —— |
|
strength
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:17:00 | 02:30:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
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- 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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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.