|
PLANES
DE MEDIA MARATON (21.1 KMS)
Principiantes
|
Week
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
SUN
|
|
1
|
rest
|
4
|
rest
or easy run
|
4
|
rest
|
cross
train
|
70
min
|
|
2
|
rest
|
4.5
|
rest
or easy run
|
4.5
|
rest
|
cross
train
|
75
min
|
|
3
|
rest
|
5
|
rest
or easy run
|
5
|
rest
|
cross
train
|
80
min
|
|
4
|
rest
|
5.5
|
rest
or easy run
|
5.5
|
rest
|
cross
train
|
85
min
|
|
5
|
rest
|
6
|
rest
or easy run
|
6
|
rest
|
cross
train
|
90
min
|
|
6
|
rest
|
4.5
|
rest
or easy run
|
3
|
rest
or easy run
|
rest
|
13.1
m 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
|
4
x 800
|
rest
or easy run
|
45
min Tempo
|
rest
|
4
m race pace
|
1:45
run (3/1)
|
|
2
|
3
|
3
x 1600
|
rest
or easy run
|
50
min Tempo
|
rest
|
5
m race pace
|
1:45
run
|
|
3
|
3
|
5
x 800
|
rest
or easy run
|
30
min Tempo
|
rest
or easy run
|
rest
|
15-K
Race
|
|
4
|
3
|
4
x 1600
|
rest
or easy run
|
55
min Tempo
|
rest
|
5
m race pace
|
2:00
run (3/1)
|
|
5
|
3
|
6
x 800
|
rest
or easy run
|
60
min Tempo
|
rest
|
3
m race pace
|
2:00
run
|
|
6
|
2
|
6
x 400
|
rest
or easy run
|
30
min Tempo
|
rest
or easy run
|
rest
|
13.1
m Race
|
Todas
las distancias están expresadas en millas.
Para convertir a Kms. Multiplicar por 1.6
|
