Plan Entrenamiento Trail Running 42k 1ri6i

PLAN ENTRENAMIENTO SEMAN A

LUNES

1. M

5K

2. M

5K

3. M

5K

4. J

5K

5. J 6. J

DESCANS O 10 K

7. J

3K

8. JLO

MARTE S

MIERCO LES

JUEVES

VIERNE S

SABAD O

DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O

5 K FARTLEK (30x5) 7K FARTLEK (30x5) 10K FARTLEK (30x5) 7K FARTLEK (45x5) 5K FARTLEK (1x5) 5K FARTLEK (1x5) 7K FARTLEK (1x5)

DESCANS O Bicicleta 14 k DESCANS O DESCANS O COOPER

17K

DESCANS O

5K FARTLEK (90X5)

DESCANS O

9. JLO

3K

COOPER

5K

11.JLO

10 K

12.A

2K

13.A

10 K

14.A

3K

15.A

5K

16.A

3K

17.S 18.S

DESCANS O 3K

DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O 5K

10 K CERRO

10.JLO

19.S

3K 5K

21.O

3K

DESCANS O DESCANS O DESCANS O DESCANS O

5K FARTLEK (2X5) 5 K 10X100

20.S

DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O

22.O

5K

3K

23.O

DESCANSO

25.O

DESCANS O DESCANS O 5K

DESCANS O 5K

26.N

5K

27.N

2K

5K FARTLEK (1X5) 3K FARTLEK (3X5) 5 K FARTLEK (1X5) DESCANSO

DESCANS O DESCANS O DESCANS O 5K

28.N

3K

21K

29.N

25K

30.D

5K

DESCANS O DESCANS O 2K

24.O

DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O

10 K 10K 30/20/10 10 K 5 FARTLEK (1x5) 5 FARTLEK (2x5) 5 FARTLEK (2x5) 5K FARTLEK (3X5) DESCANSO 5K FARTLEK (1X5) 10K 21K 10 K FARTLEK (1X1O) COOPER

5K 3K

DESCANS O DECANSO

7 K CERRO 7 K CERRO 4X100 10 K CERRO 34 k BICICCLETA 7K CERRO (5x100) 5k CERRO 7K CERRO (3X100 SUBIDAS) 7 K CERRO 5x100

7 K CERRO (5X100) 10K CERRO 5x100 8 K CERRO 8 K CERRO 10 K CERRO (5X100) 5 K CERRO COOPER DESCANSO

5K 5K

DGO

DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O

10 K

27

11 K

30

15 K

40

18 K

45

8K

20

VOLCAN (3 HRS) 10 K

25 K

DESCANS O

2600 mts cooper 10K

20 K

15 K

43 K

DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O DESCANS O 10 K DESCANS O DESCANS O DESCANS O DESCANS O

FONDO 10K

28

VOLCAN (4HRS) 10 K

57

35 K

50

10 K

20K

DESCAN SO VALLE

15K

21K

44

5K

36K

30 K

48K

VALLE

2K

DESCANS O DESCANS O DESCANS O DESCANS O 1K

DESCANSO

5K

21K

DESCANS O DESCANS O CARRER A

DESCAN SO 2K

5K FARTLEK (2X5) 5K FARTLEK (2X5) VALLE

5K 1K

TOTAL K

10K VALLE 3K CARRER A

5K

30

20K