Con este entrenamiento queremos prepararnos para conseguir unas marcas con
las máximas garantías de éxito.
Este plan no tiene carreras en ninguna semana pero como si que
se harán, tendremos que pasar el entrenamiento del domingo al viernes y
el día de descanso será el sábado.
Los días en amarillo son días de series, se
inician con 20' de calentamiento, luego se hacen las series de los minutos que
corresponda y entre serie y serie se recupera al trote muy suave o andando, las
series de 1' y 3' se hacen a tope, empezando a un ritmo que permita acabarlas
todas, las series de 10’ y 5’ se hacen a un ritmo sostenido y parecido al de
competición y luego se termina trotando 15’ más.
Cuando las
series son tantas que las dividimos en 2 grupos también esta indicado el tiempo
de descanso entre grupos.
Los días en verde son días de carrera continua,
con el fin de acostumbrar al cuerpo al incremento de kms.
1ªsemana
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M
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40'
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X
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50'
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J
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1H
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V
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Descanso
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S
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1H 10'
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D
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1H 15'
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2ªsemana
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L
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Descanso
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M
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20' (3 x 1') 15'
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Rec 45''
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X
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1H 15'
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J
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20' (1 x 3') 15'
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V
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Descanso
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S
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FEBRERO
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20' (1 x 5') 15'
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D
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1H 20'
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3ªsemana
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L
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Descanso
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M
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20' (4 x 1') 15'
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Rec 45''
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X
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1H 20'
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J
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20' (2 x 3') 15'
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Rec 2'
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V
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Descanso
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S
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20' (1 x 10') 15'
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D
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1H 25'
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4ªsemana
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L
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Descanso
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M
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20' (5 x
1) 15'
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Rec 45''
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X
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1H
25'
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J
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20' (3 x 3') 15'
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Rec 2'
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V
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Descanso
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S
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20' 1(10' + 5') 15'
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Rec 4'
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D
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1H 30'
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5ªsemana
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L
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Descanso
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M
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20' (6 x 1') 15'
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Rec 45''
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X
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1H 30'
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J
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20' (4 x 3') 15'
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Rec 2'
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V
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Descanso
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S
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20' (2 x10') 15'
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Rec 4'
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D
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1H 35'
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6ªsemana
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L
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Descanso
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M
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20' (7 x 1') 15'
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Rec 45''
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X
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1H 35'
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J
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20' (5 x 3') 15'
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Rec 2'
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V
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Descanso
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S
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20'(2x10'+1x5')15'
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Rec 4'
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D
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1H 40'
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7ªsemana
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L
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Descanso
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M
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20' (8 x 1') 15'
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Rec 45''
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X
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1H 40'
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J
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20' (6 x 3') 15'
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Rec 2'
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V
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Descanso
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S
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20' (3 x 10') 15'
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Rec 4'
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D
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1H 45'
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8ªsemana
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L
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Descanso
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M
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20' 2( 5 x 1' ) 15'
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Rec 2' (45'')
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X
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1H 45'
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J
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20' (8 x 3') 15'
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Rec 2'
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V
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Descanso
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S
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20'(3x10'+1x5')15'
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Rec 4'
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D
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1H 50'
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9ªsemana
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L
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Descanso
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M
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20' 2( 6 x 1' )
15'
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Rec 2' (45'')
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X
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1H 50'
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J
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20' (9 x 3') 15'
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Rec 2'
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V
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Descanso
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S
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20' (4 x 10') 15'
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Rec 4'
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D
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1H 55'
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10ªsemana
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L
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Descanso
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M
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20' 2( 7 x 1' ) 15'
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Rec 2' (45'')
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X
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1H 55'
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J
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20' 2( 5 x 3' ) 15'
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Rec 5' ( 2' )
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V
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Descanso
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S
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20'(4x10'+1x5')15'
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Rec 4'
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D
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2H
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11ªsemana
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L
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Descanso
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M
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20' 2( 8 x 1' )
15'
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Rec 2' (45'')
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X
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2H
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J
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20' 2( 6 x 3' ) 15'
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Rec 4' ( 2' )
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V
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Descanso
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S
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20' (5 x 10') 15'
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Rec 4'
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D
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2H 5'
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12ªsemana
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L
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Descanso
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M
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20' 2( 9 x 1' ) 15'
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Rec 2' (45'')
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X
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2H 5'
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J
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20' 2( 7 x 3' ) 15'
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Rec 5' ( 2' )
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V
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Descanso
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S
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20'(5x10'+1x5')15'
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Rec 4'
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D
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2H 10'
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13ªsemana
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L
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Descanso
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M
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20' 2 (10 x 1') 15'
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Rec 2' (45'')
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X
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2H 10'
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J
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20' 2 ( 8 x 3' ) 15'
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Rec 5' ( 2' )
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V
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Descanso
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S
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2H 15'
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D
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1H 45'
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Ultima semana
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L
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Descanso
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M
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1H
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X
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45'
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J
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Descanso
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V
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Descanso
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S
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20'
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D
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MARATóN
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