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Plan para correr Gran Trail de Peñalara 105k (RPE)

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Plan para correr Gran Trail de Peñalara 105k (RPE)

Author

Nacho Chamon

All plans by this Coach

Length

16 Weeks

Plan Description

Recorrido circular con salida desde Navacerrada, subida a Maliciosa, paso por la Pedriza para ir hacia la Hoya de San Blas, subida a Morcuera, Rascafr铆a, Revent贸n, bajada hasta la Granja, Loma del Noruego, Barranca y Navacerrada.

105K con 5000m de desnivel positivo.

馃敽Duraci贸n de 16 semanas.

馃敽 5 d铆as de entrenamiento a la semana.

馃敽2 d铆as con trabajo espec铆fico de fuerza.

馃敽Plan indicado por zonas de entrenamiento, en funci贸n de la percepci贸n del esfuerzo.

馃敽 Las zonas quedar铆an de la siguiente manera:

Z1 馃槃 = Muy f谩cil = 1-2
Z2 馃榾 = F谩cil = 3-4
Z3 馃え = Medio = 5-6
Z4 馃檨 = Duro = 7-8
Z5 馃サ = Muy duro = 9-10

Glosario:

Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperaci贸n
Cu = Cuestas
ST = Series triangulares
Core = ejercicios de abdomen y lumbares

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
08:36:00 17:00:00
Day Off x3
—— ——
Strength x2
01:03:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run
08:36:00 17:00:00
Day Off
—— ——
Strength
01:03:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

Nacho Chamon

Nachochamon

Deportista y de Madrid. Mi vida siempre ha girado alrededor del deporte, compitiendo al principio en deportes de equipo como baloncesto y futbol hasta terminar ligado al mundo del running y trailrunning.

Berl铆n, Nueva York, Chicago, Viena, Benasque, La Palma ..., son algunos de los lugares en los que tuve el privilegio de correr.

Como no pod铆a ser de otra manera, obtuve hacer de mi hobby mi profesi贸n: entrenador en marat贸n, medio marat贸n y trailrunning ...


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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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