PLAN DE 20 SEMANAS: MEJORA TU TIEMPO EN 10K %RITMO-RPE (4 DÍAS/SEMANA)
PLAN DE 20 SEMANAS: MEJORA TU TIEMPO EN 10K %RITMO-RPE (4 DÍAS/SEMANA)
Length
20 Weeks
Plan Description
¡Hola!
En este plan vamos a trabajar durante 20 semanas las demandas imprescindibles para disfrutar y competir en un 10K de carrera a pie.
Es importante que intentes seguir el plan de la forma mas ajustada posible para poder obtener todos los beneficios que puede aportarte un plan de entrenamiento ajustado a la ciencia.
Los entrenamientos están prescritos en base a:
- RPE: (rate of perceived exertion) índice de esfuerzo percibido: (Escala 0-10) Siendo 0=reposo / 1=esfuerzo muy ligero.../10= esfuerzo máximo.
- %Threshold pace (umbral de ritmo): Para seguir estos entrenos, es muy importante realizar los test propuestos correctamente, con el resultado de los mismos podrás ajustar tu umbral de ritmo, a partir del cual se prescriben muchos entrenamientos.
Por último, no te olvides de los entrenamientos de fuerza, son muy importantes en la planificación de cara a la prevención de lesiones y la mejora del rendimiento.
Esperamos que disfrutes del proceso.
¡Ánimo y suerte con la competición!
El equipo de Training4ll.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:13:00 | 01:06:00 |
|
Day Off
x3
|
—— | —— |
|
Strength
x1
|
00:54:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:13:00 | 01:06:00 | |
|
|
—— | —— | |
|
|
00:54:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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