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:

















“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.”

Be Sociable, Share!


  1. Hi, I think your blog might be having browser compatibility issues. When I look at your website in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, awesome blog!

  2. Does your website have a contact page? I’m having trouble locating it but, I’d like to send you an email. I’ve got some ideas for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it expand over time.

  3. Hi! Do you know if they make any plugins to assist with SEO? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results. If you know of any please share. Thank you!

  4. Wow that was unusual. I just wrote an really long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyhow, just wanted to say wonderful blog!

  5. I’m really enjoying the theme/design of your web site. Do you ever run into any internet browser compatibility problems? A small number of my blog audience have complained about my blog not working correctly in Explorer but looks great in Chrome. Do you have any recommendations to help fix this issue?

  6. I really like your blog.. very nice colors & theme. Did you make this website yourself or did you hire someone to do it for you? Plz respond as I’m looking to design my own blog and would like to know where u got this from. appreciate it

  7. My developer is trying to convince me to move to .net from PHP. I have always disliked the idea because of the costs. But he’s tryiong none the less. I’ve been using Movable-type on a number of websites for about a year and am worried about switching to another platform. I have heard good things about blogengine.net. Is there a way I can import all my wordpress content into it? Any kind of help would be really appreciated!

  8. I’m curious to find out what blog system you happen to be using? I’m experiencing some small security problems with my latest site and I would like to find something more safe. Do you have any suggestions?

  9. I think some of this stuff may have been stolen, it’s scattered across the internet and various peoples websites, unless you’re the first author?.

  10. Hi I am so grateful I found your website, I really found you by mistake, while I was looking on Aol for something else, Anyhow I am here now and would just like to say thanks for a marvelous post and a all round thrilling blog (I also love the theme/design), I don’t have time to read it all at the minute but I have book-marked it and also added your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the excellent job.

Deja un comentario

Tu dirección de correo electrónico no será publicada. Los campos necesarios están marcados *

Puedes usar las siguientes etiquetas y atributos HTML: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>