12-WEEK 10 KM TRAINING

ADVANCED PLAN - Plan avanzado


  1ª WEEK 2ª WEEK 3ª WEEK 4ª WEEK
MONDAY 10 km a R1 10 km a R1 10 km a R1 10 km a R1
TUESDAY 3 km R1 + 3x10x100 R2; RR15'' RS3' + 1 km R1 3 km R1 + 3x10x100 R2; RR15'' RS3' + 1 km R1 3 km R1 + 4x10x100 R2; RR15'' RS3' + 1 km R1 3 km R1 + 3x10x100 R2; RR15'' RS3' + 1 km R1
WEDNESDAY 12 km R1 12 km R1 12 km R1 12 km R1
THURSDAY Stretchings Stretchings Stretchings Stretchings
FRIDAY 3 km R1 + 1x4x1000 R2; RR3' + 1 km R1 3 km R1 + 1x4x1000 R2; RR3' + 1 km R1 3 km R1 + 1x4x1000 R2; RR3' + 1 km R1 3 km R1 + 1x2x1000 R2; RR3' + 1 km R1
SATURDAY 8 km R1 8 km R1 8 km R1 Stretchings
SUNDAY 8 km R2 8 km R2 8 km R2 8 km R2


  5ª WEEK 6ª WEEK 7ª WEEK 8ª WEEK
MONDAY 12 km R1 12 km R1 12 km R1 12 km R1
TUESDAY 3 km R1 + 2x10x200 R2; RR1' RS3' + 1 km R1 3 km R1 + 2x10x200 R2; RR1' RS3' + 1 km R1 3 km R1 + 2x12x200 R2; RR1' RS3' + 1 km R1 3 km R1 + 2x12x200 R2; RR1' RS3' + 1 km R1
WEDNESDAY 12 km R1 12 km R1 12 km R1 12 km R1
THURSDAY Stretchings Stretchings Stretchings Stretchings
FRIDAY 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1 3 km R1 + 1x3x2000 R2; RR3' + 1 km R1 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1
SATURDAY 8 km R1 8 km R1 8 km R1 Stretchings
SUNDAY 8 km R2 8 km R2 8 km R2 8 km R2


  9ª WEEK 10ª WEEK 11ª WEEK 12ª WEEK
MONDAY 14 km R1 14 km R1 14 km R1 14 km R1
TUESDAY 3 km R1 + 1x10x400 R2; RR1'15'' + 1 km R1 3 km R1 + 1x10x400 R2; RR1'15'' + 1 km R1 3 km R1 + 1x12x400 R2; RR1'15'' + 1 km R1 3 km R1 + 1x10x400 R2; RR1'15'' + 1 km R1
WEDNESDAY 12 km R1 12 km R1 12 km R1 12 km R1
THURSDAY Stretchings Stretchings Stretchings Stretchings
FRIDAY 3 km R1 + 1x3x1000 R3; RR3' + 1 km R1 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1 3 km R1 + 1x3x2000 R2; RR3' + 1 km R1 3 km R1 + 1000 a tope, tomar tiempo + 1 km R1
SATURDAY 8 km R1 8 km R1 8 km R1 Stretchings
SUNDAY 8 km R2 8 km R2 8 km R2 8 km R2


  FINAL WEEK
MONDAY Run 30' and to do 5-6 a little intense races of 45'' recovery 1'. To stretch.
TUESDAY 30' soft (although you feel well).
WEDNESDAY 20' and later 3-4 progressive short ones. Carbohydrates and water.
THURSDAY Nothing. Carbohydrates.
FRIDAY 20' and later 3-4 progressive short ones. Carbohydrates and water.
SATURDAY 20' and later 3-4 progressive short ones. Carbohydrates and water.
SUNDAY To rise of the bed 2 hours before the race, your eat something light and rich in carbohydrates, drink water and you do stretchings. You do not warm much, because you consume energy.




ARTÍCULOS RELACIONADOS:

- Entrenamiento para 10 km en 12 semanas - Plan intermedio.
- Todos los entrenamientos.