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  • Total 58Km: REC 800+2 400m (1 16) REC 400+4 200m (38) REC 200) +2.5km

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    diguemo
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    The document outlines a running training plan consisting of multiple sessions over several months. It includes distance and pace details for runs of various lengths, including interval sessions incorporating repeats at different distances and paces with specified rest periods. The total weekly distances ranged from around 40-70km depending on the week. Major events completed as part of the plan included two half marathons and a full marathon.

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    TRAIN [2015] C.docx

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    The document outlines a running training plan consisting of multiple sessions over several months. It includes distance and pace details for runs of various lengths, including interval sessions incorporating repeats at different distances and paces with specified rest periods. The total weekly distances ranged from around 40-70km depending on the week. Major events completed as part of the plan included two half marathons and a full marathon.

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    © All Rights Reserved
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    7 views2 pages

    Total 58Km: REC 800+2 400m (1 16) REC 400+4 200m (38) REC 200) +2.5km

    Uploaded by

    diguemo
    The document outlines a running training plan consisting of multiple sessions over several months. It includes distance and pace details for runs of various lengths, including interval sessions incorporating repeats at different distances and paces with specified rest periods. The total weekly distances ranged from around 40-70km depending on the week. Major events completed as part of the plan included two half marathons and a full marathon.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    23/08 18km [4.10-4.

    15]
    24/08 10km [PLAYA] [5.00]
    26/08 12km [4.10]
    27/08 2.5km+[11*400m+1*600 REC 100m]+2.5km [1.20-1.22]
    28/08 07km [4.30]
    TOTAL 58KM
    ---------------------------------------------------------------------------------------------------------------------------------30/08 21km (1H2415 1ER MEDIO MARATN BACALAR 2015)
    31/08 2km+[20*100m REC 100m]+2km [18-20]
    02/09 15km [4.30]
    03/09 2.5km+[5*800m REC 400m]+2.5km [2.48]
    04/09 08km [4.30]
    TOTAL 63KM
    ---------------------------------------------------------------------------------------------------------------------------------07/09 16km [4.40-4.50]
    08/09 2.5km+[10*400m REC 200m]+2.5km [1.20-1.22]
    10/09 12km [4.10]
    11/09 5km [4.30]+[10*100 STRIDES]
    TOTAL 44KM
    ---------------------------------------------------------------------------------------------------------------------------------13/09 21km (1H1805 1ER MARATN INTERNACIONAL CHIAPAS 2015)
    15/09 1km+[5*1100m MOTOCROSS]+1km [5 00]
    16/09 8km [5.00]
    17/09 2.5km+[16*200m REC 100m]+2.5km [37-39]
    18/09 12km [5.00]
    TOTAL 58KM
    ---------------------------------------------------------------------------------------------------------------------------------20/09 18km [4.05-4.10]
    21/09 1km+[6*1100m MOTOCROSS]+1km [5 00]
    22/09 2.5km+[4*200m [38] REC 200+2*400m [1.16] REC 400+1*800m [2.32]
    REC 800+2*400m [1 16] REC 400+4*200m [38] REC 200]+2.5km
    24/09 2.5km+[3*1200 [4 06] REC 600+ 3*800 [2 44] REC 300]+2.5km
    25/09 12km [4.35]
    TOTAL 65KM
    ---------------------------------------------------------------------------------------------------------------------------------27/09 18km [4.10-4.15]
    28/09 1km+[5*1100m MOTOCROSS]+4km [5 00]
    29/09 12km [4.10]
    01/10 6km [5.00]

    02/10 10k m [4.10-4.15]


    TOTAL 57KM
    ---------------------------------------------------------------------------------------------------------------------------------04/10 16km (1H0043 16KM UXMAL-MUNA 2015)
    05/10 3km+[3*1100m MOTOCROSS]+3km [4 30]
    07/10 15km [4.05]
    08/10 2.5km+[10*400m [1 16] REC 400]+2.5km
    09/10 7km [4.20]
    TOTAL 60KM
    11/10 20km [4.10-4.15]
    12/10 11km [4 20]
    13/10 2.5km+[(4*1000 [3 43] REC 1min)+(2*1000 [3 25] REC 400)+(4*200
    [38] REC 200)]+2.5km
    15/10 12km [4 20]
    16/10 2.5km+[5*( 2 00 REC 1 00+ 1 00 REC 30 + 30 REC 30)]+2.5km
    TOTAL 67KM
    ---------------------------------------------------------------------------------------------------------------------------------18/10 10km [4.40-5.00] [PLAYA]
    19/10 3km+[(1*3000 [11 00] REC 2min)+(4*200 [38] REC 200)]+3km
    http://runfitners.com/2014/09/entrenamiento-para-los-10k-la-escalera/

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