|
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
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R/XT
|
4-EZ
|
7-EZ
|
R
|
4-EZ
|
R
|
12-LSD
|
|
Week
- 10 = 30 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R/XT
|
R/XT
|
7-EZ
|
3-EZ
|
4-EZ
|
R
|
16-LSD
|
|
Week
- 11 = 30 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
R/XT
|
7-EZ
|
R/XT
|
3-EZ
|
R
|
20-LSD
|
|
Week
- 12 = 24 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
R/XT
|
3-EZ
|
8-EZ
|
R
|
R
|
13
- RACE
|
|
Week
- 13 = 30 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
5-EZ
|
3-EZ
|
R/XT
|
4-EZ
|
R
|
18-LSD
|
|
Week
- 14 = 28 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
8-EZ
|
R
|
4-EZ
|
R
|
13-LSD
|
R
|
|
Week
- 15 = 24 MILES
|
EASY
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
5-EZ
|
R
|
4-EZ
|
3-EZ
|
9-LSD
|
R
|
|
Week
- 16 = 13 MILES (39 WITH MARATHON)
|
EASY
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
3-EZ
|
R
|
5-EZ
|
2-EZ
|
R
|
26.2-RACE
|
Glosario
de Terminos y Simbolos
R:
Día de descanso. No realice ninguna otra actividad
deportiva .
EZ:
Corrida suave o de recuperación, realizada a una
velocidad cómoda como para conversar.
XT:
Cross training, es decir un deporte alternativo
que puede ser natación, ciclismo o pesas, con
lo cual quemará calorías y obtendrá beneficios
cardiovasculares mientras obtiene un break físico
y mental de los días que corre.
LSD:
Distancias largas pero a ritmo suave que tienen
de 1 a 3 horas de duración. Estas corridas
pueden incluir breves breaks para caminar, estirarse,
rehidratarse o ir al baño. Los principiantes por
lo general realizan estas corridas a su paso del
tiempo que quieren realizar en la maratón. Los
intermedios y Avanzados por lo general comienzan
a un paso mas lento que el de su carrera y terminan
la distancia a una velocidad un poco más rapida
que la de su paso de carrera.
T:
Tempo runs. Son corridas que tienen que realizarse
por un promedio de 15 a 25 minutos a un paso que
es 10 a 20 segundos mas lento que su paso de una
carrera de 10 kilometros. En las distancias asignadas
está incluído la distancia de calentamiento y
la de enfríamiento (cooldown).
REP:
Repeticiones. Repeticiones que van desde 400
hasta 1600 metros a su ritmo de una carrera de
5 kms. Recomendamos realizar sus repeticiones
en una pista atlética, en una superficie de gras
o en una superficie no tan rígida. Es muy importante
que caliente de 10 a 15 minutos a un paso suave
antes de iniciar las repeticiones. Entre las repeticiones
debe trotar a un paso suave cubriendo la mitad
o el total de la distancia de su repetición. Intente
no detenerse entre repeticiones.
RACE:
Carreras. Intente hacerlo de vez en cuando para
liberar el stress de carrera y acostumbrarse al
entorno general de una carrera.
PLAN
DE ENTRENAMIENTO PARA MARATON (INTERMEDIOS)
|
Week
- 1 = 26 MILES
|
EASY
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
6-EZ
|
4-EZ
|
R/XT
|
6-EZ
|
4-EZ
|
R
|
6-EZ
|
|
Week
- 2 = 28 MILES
|
EASY
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
R/XT
|
7-EZ
|
3-EZ
|
7-EZ
|
R
|
7-EZ
|
|
Week
- 3 = 30 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
R/XT
|
7-EZ
|
4-EZ
|
6-EZ
|
R
|
9-LSD
|
|
Week
- 4 = 26 MILES
|
EASY
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
5-EZ
|
R/XT
|
6-EZ
|
4-EZ
|
R
|
8-LSD
|
|
Week
- 5 = 32 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
6-EZ
|
R/XT
|
5-EZ
|
7-T
|
4-EZ
|
R
|
10-LSD
|
|
Week
- 6 = 35 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
7-EZ
|
R
|
8-T
|
4-EZ
|
R
|
12-LSD
|
|
Week
- 7 = 37 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
7-EZ
|
R
|
9-T
|
4-EZ
|
R
|
14-LSD
|
|
Week
- 8 = 31 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R/XT
|
4-EZ
|
9-T
|
4-EZ
|
4-EZ
|
R
|
10
- RACE
|
|
Week
- 9 = 36-40 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
6-EZ
|
7-T
|
4-EZ/XT
|
4-EZ
|
R
|
16-LSD
|
|
Week
- 10 = 37-40 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
7-T
|
3-EZ/XT
|
6-REP
|
3-EZ
|
R
|
18-LSD
|
|
Week
- 11 = 37-40 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
7-T
|
R
|
6-REP
|
3-EZ/XT
|
R
|
20-LSD
|
|
Week
- 12 = 33 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
4-EZ
|
9-T
|
R
|
7-EZ
|
R
|
13-RACE
|
|
Week
- 13 = 35-40 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
5-EZ
|
R
|
7-T
|
5-EZ/XT
|
R
|
20-LSD
|
|
Week
- 14 = 34-37 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
5-EZ
|
7-T
|
4-EZ
|
3-EZ/XT
|
18-LSD
|
R
|
|
Week
- 15 = 29 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
5-REP
|
R
|
6-T
|
R
|
5-RACE
|
8-EZ
|
|
Week
- 16 = 14 MILES (40 WITH MARATHON)
|
EASY
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
4-REP
|
5-EZ
|
3-EZ
|
R
|
2-EZ
|
26.2
- RACE
|
Ver
glosario de términos.
Todas las distancias están en millas, para convertir
a kms. Multiplicar por 1.6
PLAN
DE ENTRENAMIENTO PARA MARATON (AVANZADOS)
|
Week
- 1 = 40 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
6-T
|
7-EZ
|
6-T
|
6-EZ
|
R
|
10-LSD
|
|
Week
- 2 = 44 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
6-T
|
7-EZ
|
6-T
|
8-EZ
|
R
|
12-LSD
|
|
Week
- 3 = 48 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
8-EZ
|
5-EZ
|
8-T
|
8-EZ
|
R
|
14-LSD
|
|
Week
- 4 = 40 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
7-EZ
|
5-RE
|
6-EZ
|
7-T
|
R
|
11-LSD
|
|
Week
- 5 = 45-50 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
6-RE
|
5-EZ
|
8-T
|
5-EZ
|
5-EZ/R
|
16-LSD
|
|
Week
- 6 = 49-54 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
6-RE
|
5-EZ
|
9-T
|
6-EZ
|
5-EZ/R
|
18-LSD
|
|
Week
- 7 = 52-57 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
6-RE
|
5-EZ
|
10-T
|
6-EZ
|
5-EZ/R
|
20-LSD
|
|
Week
- 8 = 48 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
8-EZ
|
12-T
|
6-EZ
|
8-EZ
|
R
|
10-RACE
|
|
Week
- 9 = 51-56 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
7-EZ
|
12-T
|
5-EZ/R
|
7-EZ
|
3-EZ
|
18-LSD
|
|
Week
- 10 = 56-60 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
7-RE
|
4-EZ
|
13-T
|
7-EZ
|
4-EZ/R
|
21-LSD
|
|
Week
- 11 = 55-60 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
7-RE
|
6-EZ
|
13-T
|
6-EZ
|
5-EZ/R
|
18-LSD
|
|
Week
- 12 = 48 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
5-EZ
|
7-RE
|
7-EZ
|
10-T
|
6-EZ
|
R
|
13-RACE
|
|
Week
- 13 - 57-60 MILES
|
HARD
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
3-EZ
|
8-EZ
|
7-REP
|
8-EZ
|
10-T
|
3-EZ/R
|
21-LSD
|
|
Week
- 14 = 39-43 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
6-EZ
|
6-REP
|
5-EZ
|
8-T
|
4-EZ/R
|
14-LSD
|
|
Week
- 15 = 31-35 MILES
|
MEDIUM
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
4-EZ
|
5-REP
|
8-EZ
|
5-REP
|
R
|
5-RACE
|
4-8-EZ
|
|
Week
- 16 = 15 MILES (41 WITH MARATHON)
|
EASY
|
|
Mon.
|
Tues.
|
Weds.
|
Thur.
|
Fri.
|
Sat.
|
Sun.
|
|
R
|
4-REP
|
5-EZ
|
4-EZ
|
R
|
2-EZ
|
26.2-RACE
|
|
