ENTRENAMIENTOS MARATÓN DE PRIMAVERA 3 HORAS:30 MINUTOS

ENTRENAMIENTO PARA REALIZAR UN MARATÓN EN PRIMAVERA EN 3 HORAS Y 30 MINUTOS


Este es mi plan de de entrenamiento para obtener un rendimiento óptimo:

El mes de Diciembre es propicio para correr en competiciones simpáticas, como lo son San Silvestres. A partir de ahí y aprovechando el entrenamiento y el ritmo de dichas competiciones, nos metemos en un objetivo más arduo. EL MARATÓN
Todo atleta que participa en un maratón debe preparar la prueba a conciencia. El tiempo estimado de entrenamiento es de tres meses.

Tiempos de paso:

1K

0:04:58

5K

0:24:50

10K

0:49:40

20K

1:39:20

½

1:44:47

30K

2:29:00

40K

3:18:40

42.195K

3:29:34

“El secreto de mis entrenamientos, no es otro que intentar memorizar el ritmo que se va a emplear el día de la carrera, para ello vamos a emplear el tiempo de 4´58”/Km.”

Tres meses de preparación (enero, febrero y marzo):


Primer mes
“Cuatro días de entrenamiento por semana”:

Lunes: 40 minutos de carrera continua + 8 X 100 progresiones.
Martes: Calentar 20 minutos + 20 minutos a ritmo de 5´00”/Km + 15 minutos suaves.
Miércoles: Descanso.
Jueves: Descanso.
Viernes: Calentar + 8 X 1.000 metros. Recuperar 3 minutos. Ritmo de 4´58”/Km.
Sábado: Descanso.
Domingo: 75 minutos de carrera continua ritmo suave.

Antes y después de cada entrenamiento hay que realizar la tanda de estiramientos.Segundo mes
“Algo más exigente, cinco días de entrenamiento”:

 

Lunes: 55 minutos de carrera continua ritmo de 5´30”/Km.
Martes: Calentar + 1 X 20 minutos + 1 X 10 minutos Recuperar 5 minutos al trote. Ritmo de 5´00”/Km.
Miércoles: Descanso
Jueves: 70 minutos de carrera continua a ritmo de 4´55″/km
Viernes: Calentar + 5 X 2.000. Recuperar 3 minutos al trote. Ritmo de 4´55”/Km.
Sábado: Descanso.
Domingo: 2 hora 10 minutos de carrera continua, ritmo suave (5´30”/Km.)
“ Los domingos hay que aprovechar para realizar salidas largas. No hace falta realizar todos los domingos 2:10:00. Si estás algo cansado hacer menos, 1:45:00.”

Tercer mes
“El más duro. Se puede realizar una carrera de Media Maratón.”

Lunes: 60 minutos de carrera continua ritmo suave. (5´45″/km)
Martes: Calentar + 2 X 5.000 metros. Recuperar 4 minutos al trote. Ritmo de 4´45/Km.
Miércoles: Descanso
Jueves: 16 Km. De carrera continua ritmo suave (75 minutos – 5´15/km aprox)
Viernes: Calentar + 10 X 1.000 metros. Recuperar 2 minutos al trote. Ritmo de 4´30”/Km.
Sábado: Descanso.
Domingo: 2 horas de carrera continua ritmo suave progresivo. Primera hora a 5´45″/km. Segunda hora a 5´00″/Km

“Los últimos días de marzo y lo primeros de abril recomiendobajar la calidad y la cantidad de entrenamiento. La última semana entrenar tres días más la competición.”

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760 pensamientos en “ENTRENAMIENTOS MARATÓN DE PRIMAVERA 3 HORAS:30 MINUTOS

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