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Programa para 6 meses para bajar de 9 horas y media |
Cada sesión precedida y seguida de estiramientos y abdominales.
C: Cuestas, recuperando bajando al trote;
R: Rectas de 100 metros;
EC: Ejercicios de Técnica de Carrera.
P: Pesas: Sesión del domingo: Ritmo progresivo.
Semana 7ª: Se puede sustituir el entreno del Domingo por un Medio Maratón.
Semana 17ª: Sustituir por Competición de 15 a 21 kms.
Semana 19: Sustituir por Medio Maratón a tope.
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| W | Lun | Mar | Mie | Jue | Vie | Sab | Dom |
| 1 | 60' + P + 2 R | - | 25' + 15 C de 100 m + 15' | 70' + P + 2 R | 60' + 4 R | - | 90' + EC + 4 R |
| 2 | 60' + P + 2 R | - | 25' + 3 X 7 C de 50 m + 15' | 70' + P + 2 R | 60' + 4 R | - | 90' + EC + 4 R |
| 3 | 65' + P + 2 R | - | 25' + C: 12 X 2' +15' | 75' + P + 2 R | 60' + 4 R | - | 95' + EC +4 R |
| 4 | 65' + P + 2 R | - | 25' + C: 3 X 7 de 50 m + 15' | 75' + P + 2 R | 60' + 4 R | - | 95' + EC + 4 R |
| 5 | 65' + P + 2 R | - | 25' + C: 7 X 4' + 15' | 75' + P + 2 R | 65' + 6 R | - | 100' + EC + 4 R |
| 6 | 65' + P + 2 R | - | 25' + C: 14 X 1' + 15' | 75' + P + 2 R | 65' + 6 R | - | 100' + EC + 4 R |
| 7 | 70' + P + 2 R | - | 25' + 6 X 5' + 15' | 80' + P + 2 R | 65' + 6 R | - | 105' + EC + 4 R |
| 8 | 70' + P + 2 R | - | 25' + 15 X 2' + 15' | 80' + P + 2 R | 65' + 6 R | - | 105' + EC + 4 R |
| 9 | 70' + P + 2 R | - | 25' + 5 X 2000m + 15' | 80' + P + 2 R | 65' + 6 R | - | 110' + EC + 4 R |
| 10 | 70' + P + 2 R | - | 25' + 20 X 1' + 15' | 80' + P + 2 R | 70' + 8 R | - | 110' + EC + 4 R |
| 11 | 70' + P + 2 R | - | 25' + 2 X 6000m + 15' | 80' + P + 2 R | 70' + 8 R | - | 100' + EC + 4 R |
| 12 | 60' + P + 2 R | - | 25' + 6 X 1000m + 15' | - | 45' + 6 R(60m) | - | Maratón al 90% |
| 13 | - | - | 60' + P + 2 R | 25' + 35' C/R + 15' | 65' + P + 2 R | - | 100' + EC + 4 R |
| 14 | 70' + P + 2 R | - | 25' + 8 X 6' + 15' | 75' + P | 85' + 8 R | - | 115' + EC + 4 R |
| 15 | 75' + P + 2 R | - | 25' + 25 X 1' + 15' | 75' + P | 90' + 8 R | - | 115' + EC + 4 R |
| 16 | 75' + P + 2 R | - | 25' + 14 X 1000m + 15' | 75' + P | 90' + 10 R | - | 120' + EC + 4 R |
| 17 | 75' + P + 2 R | - | 25' + 25 X 400m + 15' | 75' + P | 90' + 10 R | - | 120' + EC + 4 R |
| 18 | 75' + P + 2 R | - | 25' + 6 X 2000m + 15' | 75' + P | 90' + 10 R | - | 120' + EC + 4 R |
| 19 | 75' + P + 2 R | - | 25' + 20 X 500m + 15' | 75' | 90' + 10 R | - | 125' + EC + 4 R |
| 20 | 75' + P + 2 R | - | 25' + 3km/4km/3km/2km + 15' | 75' | 90' | - | 120' + EC + 4 R |
| 21 | 70' + P + 2 R | - | 25' + 9 X 1000m + 15' | - | - | 40' | Maratón al 80% |
| 22 | 70' + P + 2 R | - | 25' + 25 X 300m + 15' | 75' + P | 90' | - | 125' + EC + 4 R |
| 23 | 85' | - | 25' + 4 X 3000m + 15' | 80' | 90' | - | 125' + EC + 4 R |
| 24 | 85' + 2 R | - | 25' + 3 X 5000m + 15' | 80' | 90' + 2 R | - | 105' + EC + 6 R |
| 25 | 60' | - | 45' | - | 25' + EC + 2 R | - | 100 Km |