Sunteți pe pagina 1din 1

PLAN ENTRENAMIENTO

SEMAN
A

LUNES

1. M

5K

2. M

5K

3. M

5K

4. J

5K

5. J
6. J

DESCANS
O
10 K

7. J

3K

8. JLO

MARTE
S

MIERCO
LES

JUEVES

VIERNE
S

SABAD
O

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O

5 K FARTLEK
(30x5)
7K FARTLEK
(30x5)
10K FARTLEK
(30x5)
7K FARTLEK
(45x5)
5K FARTLEK
(1x5)
5K FARTLEK
(1x5)
7K FARTLEK
(1x5)

DESCANS
O
Bicicleta
14 k
DESCANS
O
DESCANS
O
COOPER

17K

DESCANS
O

5K FARTLEK
(90X5)

DESCANS
O

9. JLO

3K

COOPER

5K

11.JLO

10 K

12.A

2K

13.A

10 K

14.A

3K

15.A

5K

16.A

3K

17.S
18.S

DESCANS
O
3K

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
5K

10 K CERRO

10.JLO

19.S

3K
5K

21.O

3K

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O

5K FARTLEK
(2X5)
5 K 10X100

20.S

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O

22.O

5K

3K

23.O

DESCANSO

25.O

DESCANS
O
DESCANS
O
5K

DESCANS
O
5K

26.N

5K

27.N

2K

5K FARTLEK
(1X5)
3K FARTLEK
(3X5)
5 K FARTLEK
(1X5)
DESCANSO

DESCANS
O
DESCANS
O
DESCANS
O
5K

28.N

3K

21K

29.N

25K

30.D

5K

DESCANS
O
DESCANS
O
2K

24.O

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O

10 K
10K
30/20/10
10 K
5 FARTLEK
(1x5)
5 FARTLEK
(2x5)
5 FARTLEK
(2x5)
5K FARTLEK
(3X5)
DESCANSO
5K FARTLEK
(1X5)
10K
21K
10 K
FARTLEK
(1X1O)
COOPER

5K
3K

DESCANS
O
DECANSO

7 K CERRO
7 K CERRO
4X100
10 K CERRO
34 k
BICICCLETA
7K CERRO
(5x100)
5k CERRO
7K CERRO
(3X100
SUBIDAS)
7 K CERRO
5x100

7 K CERRO
(5X100)
10K CERRO
5x100
8 K CERRO
8 K CERRO
10 K CERRO
(5X100)
5 K CERRO
COOPER
DESCANSO

5K
5K

DGO

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O

10 K

27

11 K

30

15 K

40

18 K

45

8K

20

VOLCAN
(3 HRS)
10 K

25 K

DESCANS
O

2600
mts
cooper
10K

20 K

15 K

43 K

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
10 K
DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O

FONDO
10K

28

VOLCAN
(4HRS)
10 K

57

35 K

50

10 K

20K

DESCAN
SO
VALLE

15K

21K

44

5K

36K

30 K

48K

VALLE

2K

DESCANS
O
DESCANS
O
DESCANS
O
DESCANS
O
1K

DESCANSO

5K

21K

DESCANS
O
DESCANS
O
CARRER
A

DESCAN
SO
2K

5K FARTLEK
(2X5)
5K FARTLEK
(2X5)
VALLE

5K
1K

TOTAL
K

10K
VALLE
3K
CARRER
A

5K

30

20K