Cubefield My Archives

Entrenamientos Media Maratón de Bogotá

NIVEL PRINCIPIANTE

Seguimos fortaleciendo la base aerobica

SEMANA 13. APRIL 12 A APRIL 18
Monday Rest Tuesday
closing Wednesday
4 fast-paced careers to 5 min. (3 min. Walking between the races)
Thursday
Friday closing 25 min. smooth running
Saturday Rest Sunday
6 0 min. smooth running

WEEK 14. APRIL 19 A APRIL 25
Monday Rest
Tuesday 35 min. mild stroke Wednesday closing

Thursday 20 min. mild stroke Friday

Rest Saturday 3 fast-paced careers of 10 min. (4 min walk. Between the races) Sunday
5 0 min. smooth running

WEEK 15. APRIL 26 A MAY 2

Monday closing Tuesday
30 min. mild stroke Wednesday
4 races in 5 min. fast pace, 3 min. walking between races Thursday
break
Friday 35 min. smooth running
Saturday break
Sunday 70 min. soft switch

WEEK 16. MAY 3 A MAY 9

Monday closing Tuesday
35 min. mild stroke Wednesday closing

Thursday 40 min. mild stroke Friday
4 races of 6 min. move fast (3 min. walk between races)
Saturday Rest Sunday
80 min. smooth running

Training for those who have participated in other races

WEEK 13. APRIL 12 A APRIL 18

Monday - Rest
Tuesday - 7 km 70%
Wednesday - Rest Thursday
-
Added 30 min Trot Friday - Rest Saturday
- Other sport (biking, swimming)
Sunday - 1:20 h 60%

WEEK 14. APRIL 19 A APRIL 25

Monday - Rest
Tuesday - 7 km 70%
Wednesday - Rest Thursday
-
Added 30 min Trot Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:30 am 60%

WEEK 15. APRIL 26 A MAY 2

Monday - Rest
Tuesday - 8 km 70%
Wednesday - Rest Thursday
-
Added 30 min Trot Friday - Rest Saturday
- Other sports (biking, Swimming)
Sunday - 1:25 h 60%

WEEK 16. MAY 3 A MAY 9

Monday - Rest
Tuesday - 7 km 70%
Wednesday - Rest Thursday
-
Added 30 min Trot Friday - Rest Saturday
- Other sports (biking, Swimming)
Sunday - 1:35 h 60%