PREPARACION MARATON PRIMAVERA EN TRES HORAS

Entrenamientos para correr un maratón en Primavera, en 3 horas

 

 
Os muestra mi plan de entrenamiento para intentar realizar en la prueba de maratón tres horas. ¡A por ello!
 
Todo atleta que participa en un maratón debe preparar la prueba a conciencia. No sirve de nada salir a la aventura. El atleta que entrena: A) Puede que le salga bien y cumpla con su objetivo. B) Que el maratón le de la espalda y su gozo en un pozo. El que no ha entrenado para maratón sólo tiene una posibilidad. A) Que le salga mal. Si por casualidad le sale bien es que nos ha engañado. Hay un dicho, “el maratoniano es como el cazador, miente más que habla” Muchas veces se cumple el dicho.

“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´16/Km.”

 Empezamos a entrenar

Tiempos de paso para tres horas:

1K

0:04:16

5K

0:21:20

10K

0:42:40

20K

1:25:20

½

1:30:00

30K

2:08:00

40K

2:50:40

42.195K

3:00:00

 

 

 

Tres meses de preparación

 

NOTA: Los ritmos y tiempos de series lo podeis adaptar a vuestra condición física. A veces peco de ir demasiado cómodo o lento. Por ejemplo en series de 1.000 metros podeis a menos de cuatro minutos. Se trata de adaptar el ritmo a vosotros mismo.

 

 
Primer mes
“Cinco días de entrenamiento por semana”:
 
Lunes: 40 minutos de carrera continua + 8 X 100 progresiones.
Martes: Calentar 20 minutos + 20 minutos a ritmo de 4´20”/Km + 15 minutos suaves.
Miércoles: Descanso.
Jueves: 55 minutos de carrera continua ritmo lento.
Viernes: Calentar + 8 X 1.000 metros. Recuperar 3 minutos. Ritmo de 4´16”/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, seis días de entrenamiento”:

 

Lunes: 55 minutos de carrera continua ritmo de 4´30”/Km.
Martes: Calentar + 1 X 20 minutos + 1 X 10 minutos Recuperar 5 minutos al trote. Ritmo de 4´20”/Km.
Miércoles: 45 minutos de carrera continua ritmo suave (4´35”/Km.)
Jueves: 70 minutos de carrera continua (15/16/Km)
Viernes: Calentar + 5 X 2.000. Recuperar 3 minutos al trote. Ritmo de 4´20/Km.
Sábado: Descanso.
Domingo: 1 hora 45 minutos de carrera continua, ritmo suave (4´45”/Km.)
“Los domingos hay que aprovechar para realizar salidas largas. No hace falta realizar todos los domingos 1:45:00. Si estás algo cansado hacer menos, 1:30:00.”

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

Lunes: 60 minutos de carrera continua ritmo suave.
Martes: Calentar + 2 X 5.000 metros. Recuperar 4 minutos al trote. Ritmo de 4´16/Km.
Miércoles: 15 Km. De carrera continua ritmo suave.
Jueves: 16 Km. De carrera continua ritmo suave (70 minutos).
Viernes: Calentar + 10 X 1.000 metros. Recuperar 2 minutos al trote. Ritmo de 4´00/Km.
Sábado: Descanso.
Domingo: 2 horas de carrera continua ritmo suave (27/28/Km. Aprox.)

 

 

 NOTA: el Domingo, anterior al maratón, ni si os ocurra realizar dos horas de entrenamientos. Como mucho 75 mnt. de trote lento.

“Los domingos,  intercalar, un domingo dos horas, el siguiente 1:30:00: En este mes es aconsejable hacer una carrera de Media Maratón, para ver el nivel y para ver las sensaciones.

 La última semana, antes del maratón,  entrenar tres días  a ritmos lento.”

¡Suerte y ánimo!.

 

Nota: El que tenga por objetivo bajar de las tres horas, vale este mismo entrenamiento, sólo tiene que adaptar los ritmos al tiempo deseado

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