|
Entreno para Maratón Marcha (2)
Entreno para Maratón Marcha (2)
| ENTRENO DE 20 SEMANAS PARA MARATÓN MARCHA |
Series Cortas: Series rápidas de 400m
X-Train: Entreno Cruzado (Correr, Bicicleta)
Distancia: Salida Larga a ritmo lento
Incluir 2 días de pesas
|
| Nº |
Descanso |
Series Cortas |
Rápido |
X-Train |
Lento |
Lento
o X-Train |
Distancia |
| Semana
| Lu |
Ma |
Mi |
Ju |
Vi |
Sa |
Do |
| Semana 1 |
Descanso |
5 km. |
7 km. |
XT |
7 km. |
5 km. |
7 km. |
| Semana 2 |
Descanso |
5 km. |
10 km. |
XT |
7 km. |
5 km. |
7 km. |
| Semana 3 |
Descanso |
5 km. |
8 km. |
XT |
7 km. |
5 km. |
14 km. |
| Semana 4 |
Descanso |
5 km. |
8 km. |
XT |
7 km. |
5 km. |
10 km. |
| Semana 5 |
Descanso |
5 km. |
8 km. |
XT |
7 km. |
5 km. |
16 km. |
| Semana 6 |
Descanso |
7 km. |
10 km. |
XT |
7 km. |
5 km. |
14 km. |
| Semana 7 |
Descanso |
7 km. |
10 km. |
XT |
7 km. |
5 km. |
20 km. |
| Semana 8 |
Descanso |
7 km. |
10 km. |
XT |
7 km. |
5 km. |
14 km. |
| Semana 9 |
Descanso |
7 km. |
12 km. |
XT |
7 km. |
5 km. |
22 km. |
| Semana 10 |
Descanso |
7 km. |
12 km. |
XT |
7 km. |
5 km. |
16 km. |
| Semana 11 |
Descanso |
7 km. |
12 km. |
XT |
7 km. |
5 km. |
25 km. |
| Semana 12 |
Descanso |
7 km. |
14 km. |
XT |
7 km. |
5 km. |
16 km. |
| Semana 13 |
Descanso |
7 km. |
14 km. |
XT |
7 km. |
5 km. |
28 km. |
| Semana 14 |
Descanso |
7 km. |
14 km. |
XT |
7 km. |
5 km. |
18 km. |
| Semana 15 |
Descanso |
7 km. |
14 km. |
XT |
7 km. |
5 km. |
32 km. |
| Semana 16 |
Descanso |
7 km. |
14 km. |
XT |
7 km. |
5 km. |
18 km. |
| Semana 17 |
Descanso |
7 km. |
14 km. |
XT |
7 km. |
5 km. |
32 km. |
| Semana 18 |
Descanso |
7 km. |
14 km. |
XT |
7 km. |
5 km. |
18 km. |
| Semana 19 |
Descanso |
7 km. |
7 km. |
XT |
7 km. |
5 km. |
14 km. |
| Última Semana |
Descanso |
Series Cortas |
Lento |
XT |
Lento |
Series Cortas |
Maratón |
| Semana 20 |
Descanso |
7 km. |
5 km. |
XT |
5 km. |
4 km. |
MARATÓN |
|
|
|