|
CARRERAS
DE 10 KMS.
Principiantes
|
Week
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
SUN
|
|
1
|
rest
|
3
|
3
|
3
|
rest
|
cross
train
|
40
min
|
|
2
|
rest
|
3
|
rest
or easy run
|
3.5
|
rest
|
cross
train
|
45
min
|
|
3
|
rest
|
3.5
|
3
|
4
|
rest
|
cross
train
|
50
min
|
|
4
|
rest
|
3.5
|
rest
or easy run
|
4.5
|
rest
|
cross
train
|
55
min
|
|
5
|
rest
|
4
|
3
|
5
|
rest
|
cross
train
|
60
min
|
|
6
|
rest
|
4
|
rest
or easy run
|
3
|
rest
or easy run
|
rest
|
10-K
Race
|
Todas
las distancias están expresadas en millas.
Para convertir a Kms. Multiplicar por 1.6
Avanzados
|
Week
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
SUN
|
|
1
|
3
|
6
x Hill
|
3
|
40
min Tempo
|
rest
|
3
|
90
min (3/1)
|
|
2
|
3
|
7
x 400
|
3
|
45
min Tempo
|
rest
|
3
|
90
min
|
|
3
|
3
|
7
x Hill
|
rest
or easy run
|
30
min Tempo
|
rest
or easy run
|
rest
|
5-K
Race
|
|
4
|
3
|
8
x 400
|
3
|
40
min Tempo
|
rest
|
3
|
90
min (3/1)
|
|
5
|
3
|
8
x Hill
|
3
|
45
min Tempo
|
rest
|
3
|
90
min
|
|
6
|
2
|
6
x 400
|
rest
or easy run
|
30
min Tempo
|
rest
or easy run
|
rest
|
10-K
Race
|
Todas
las distancias están expresadas en millas.
Para convertir a Kms. Multiplicar por 1.6
|
