PLAN DE ENTRENAMIENTO 10000 MTS.

PLANOS 2012
LUNES Descanso Descanso Descanso Descanso 7Km C.C. MARTES MIRCOLES JUEVES VIERNES SBADO 7Km C.C. 7Km Fartlek 5Km C.C. 7Km C.C. 8x400m Ritmo: 2m02s2m06s Recup. 2m 6x800m Ritmo: 4m09s5m33s Recup. 3m 10x400m Ritmo: 2m02s2m06s Recup. 2m 8x800m Ritmo: 4m09s5m33s Recup. 3m 10Km C.C. 5Km C.C. 7Km C.C. 8Km Fartlek 8Km Fartlek 8Km C.C. 7Km C.C. 5Km C.C. 5Km C.C. 7Km C.C. 11Km C.C. Descanso Descanso 10Km C.C. 8Km C.C. 8Km C.C. 7Km C.C. 5Km C.C. 5Km C.C. 7Km C.C. 7Km C.C. DOMINGO 7Km C.C. 8Km C.C. 10Km C.C. 11Km C.C. 19Km C.C.

7Km C.C.

10Km C.C.

11Km C.C.

5x400m Ritmo: 2m04s2m46s Recup. 2m 10Km C.C.

7Km C.C.

16Km C.C.

7Km C.C.

10Km C.C.

11Km C.C.

7Km C.C.

22Km C.C.

8Km C.C.

11Km C.C.

13Km C.C.

6x400m Ritmo: 2m04s2m08s Recup. 1m30s 6x400m rpidos Ritmo: 1m48s1m51s Recup. total 9x200 Ritmo: 1m02s1m23s Recup. 1m30s 8x800m Ritmo: 4m09s5m33s Recup. 3m

3Km C.C.

Competicin 5Km (o 10Km C.C.)

7Km C.C.

11Km C.C.

10Km C.C.

7Km C.C.

16Km C.C.

7Km C.C.

12x400m Ritmo: 2m02s2m06s Recup. 2m 11Km C.C.

10Km C.C.

11Km C.C.

3Km C.C.

Competicin 10Km (o 13Km C.C.)

7Km C.C.

8Km C.C.

11Km C.C.

7Km C.C.

16Km C.C.

PLAN DE ENTRENAMIENTO 10000 MTS. PLANOS 2012

Descanso 8x400m rpidos Ritmo: 1m48s1m51s Recup. total Descanso 8x400m Ritmo: 2m02s2m06s Recup. 2m 10Km C.C. 10Km C.C. 8x800m rpidos Ritmo: 3m53s3m56s Recup. total Descanso 7Km C.C. 11Km C.C.

5Km C.C.

8Km C.C.

3Km C.C.

COMPETICIN 10000m