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    Lunes Martes Miércoles Viernes Sábado Domingo: Plan de Entrenamiento

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    Félix Pasamón
    The document outlines a 13-week training plan with specific activities scheduled for each day of the week. Mondays, Tuesdays, and Fridays primarily involve 60-70 minutes of running plus weight training. Wednesdays and Thursdays include interval training such as hill sprints or speed work. Saturdays focus on longer runs building up to a marathon. Sundays involve the longest runs at 90-110 minutes plus core training.

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    Lunes Martes Miércoles Viernes Sábado Domingo: Plan de Entrenamiento

    Uploaded by

    Félix Pasamón
    12 views1 page
    The document outlines a 13-week training plan with specific activities scheduled for each day of the week. Mondays, Tuesdays, and Fridays primarily involve 60-70 minutes of running plus weight training. Wednesdays and Thursdays include interval training such as hill sprints or speed work. Saturdays focus on longer runs building up to a marathon. Sundays involve the longest runs at 90-110 minutes plus core training.

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    Original Title

    Marat on Bodensee

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    The document outlines a 13-week training plan with specific activities scheduled for each day of the week. Mondays, Tuesdays, and Fridays primarily involve 60-70 minutes of running plus weight training. Wednesdays and Thursdays include interval training such as hill sprints or speed work. Saturdays focus on longer runs building up to a marathon. Sundays involve the longest runs at 90-110 minutes plus core training.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    12 views1 page

    Lunes Martes Miércoles Viernes Sábado Domingo: Plan de Entrenamiento

    Uploaded by

    Félix Pasamón
    The document outlines a 13-week training plan with specific activities scheduled for each day of the week. Mondays, Tuesdays, and Fridays primarily involve 60-70 minutes of running plus weight training. Wednesdays and Thursdays include interval training such as hill sprints or speed work. Saturdays focus on longer runs building up to a marathon. Sundays involve the longest runs at 90-110 minutes plus core training.

    Copyright:

    © All Rights Reserved
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    of 1

    Plan de entrenamiento

    LUNES
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10

    MARTES

    60 + pesas

    MIRCOLES
    25 + 2x7 cuestas de 70 m + 15
    25 + 2x10 cuestas de 200 m + 15

    60 + pesas

    25 + 7x4 (rec 1)+ 15

    60 + pesas

    25+ cambios de ritmo de 15 a 2 +


    15
    25 + 20x1 (rec 1)+ 15

    60 + pesas
    65 + pesas

    25 + 4x2000 + 15
    9:45-9:00
    25 + 3x9 (rec 2)+ 15

    65 + pesas
    65 + pesas

    25 + 12x600 + 15
    2:50-2:35

    65 + pesas
    25+3000+
    4000 + 2000
    70 + pesas
    +15 4:504:35 Km
    70 + pesas
    25+4x3000
    +15
    14:25-13:15

    60

    SBADO

    DOMINGO

    55 + pesas

    90 prog+ ty tc

    55 + pesas

    90 prog+ ty tc

    55 + pesas

    95 prog+ ty tc

    60 + pesas

    95 prog+ ty tc

    60 + pesas

    100 prog + tc

    60 + pesas

    Competicin o
    100 prog + tc

    60 + pesas

    105 prog + tc

    60 + 6 rectas

    Competicin o
    105 prog + tc

    25 + 12x500 +
    15
    2:20-2:05

    110 prog + tc

    25 + 8x1000 + 15
    4:45-4:20

    50 + 8 rectas

    Competicin o
    110 prog + tc

    65

    25 + 15x400 +
    15
    1:52-1:36

    110 prog + tc

    11

    70 + 2
    rectas

    12

    70 + 2
    25 +2x6000+ 15
    rectas
    1 a 30:15 y 2 a 26:40
    60
    25 + 5x1000+15
    Los das de rodaje despus de las pesas hacer 4 rectas

    13

    VIERNES

    60 +tc+ 2 rectas

    90 prog suave+ tc +6rectas

    25 +tc+ 2 rectas MARATN BODENSEE

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