PERURUNNERS

PLANES DE MARATON

DESARROLLO DE UNA BASE SOLIDA

Week#	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Total
1	4	Rest	3	Rest	4	Rest	3	14
2	4	Rest	4	Rest	4	Rest	3	15
3	5	Rest	4	Rest	4	Rest	3	16
4	3	Rest	3	Rest	3	Rest	3	12
5	5	Rest	3	3	3	Rest	3	17
6	6	Rest	3	3	3	Rest	3	18
7	6	Rest	3	4	3	Rest	4	20
8	3	Rest	4	Rest	3	Rest	3	13
9	7	Rest	3	5	4	Rest	3	22
10	7	Rest	4	5	4	Rest	4	24
11	8	Rest	4	6	4	Rest	4	26
12	4	Rest	3	Rest	4	Rest	4	15
13	8	Rest	5	6	5	Rest	4	28
14	9	Rest	5	6	6	Rest	4	30
15	9	Rest	5	7	6	Rest	5	32
16	5	Rest	4	Rest	4	Rest	4	17
17	10	Rest	6	8	6	Rest	4	34
18	10	Rest	6	8	7	Rest	4	35
19	6	Rest	4	Rest	5	Rest	4	19

PLAN DE ENTRENAMIENTO PARA MARATON (PRINCIPIANTES)

Week - 1 = 15 MILES					EASY
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
3-EZ	4-EZ	R/XT	4-EZ	R	4-EZ	R/XT
Week - 2 = 16 MILES					MEDIUM
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
3-EZ	4-EZ	R/XT	4-EZ	R	5EZ	R/XT
Week - 3 = 18 MILES					HARD
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
3-EZ	5-EZ	R/XT	4-EZ	R	6-EZ	R/XT
Week - 4 = 15 MILES					EASY
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
3-EZ	3-EZ	R/XT	3-EZ	3-EZ	3-EZ	R/XT
Week - 5 = 21 MILES					HARD
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
3-EZ	5-EZ	3-EZ	4-EZ	R	7-EZ	R/XT
Week - 6 = 24 MILES					HARD
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
3-EZ	5-EZ	2-EZ	6-EZ	R	8-EZ	R/XT
Week - 7 = 26 MILES					MEDIUM
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
3-EZ	6-EZ	R/XT	4-EZ	3-EZ	R	10-LSD
Week - 8 = 20 MILES					EASY
Mon.	Tues.	Weds.	Thur.	Fri.	Sat.	Sun.
R	4-EZ	4-EZ	R/XT	4-EZ	R	8-LSD
Week - 9 = 27 MILES					HARD