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Training Stage 3 - Part 1

BEGINNER

far we have completed nearly 4 months since we started with the run-walk plan and probably will have already participated in a 5k or 10k, it's time to take a test, so we invite you to review the test information on the following link Cooper http://colombia- corre.blogspot.com / search / label / Training% 20Etapa% 201% 202% 20Parte to design the following the training, so much encouragement that the goal is near.

WEEK 17. MAY 10 A MAY 16
Monday - Rest
Tuesday - 6 km 70%
Wednesday - Rest
Thursday - 6 km 70%
Friday - Rest
Saturday - Other sports (biking, swimming)
Sunday - 1:10 h 60%

WEEK 18. MAY 17 A MAY 23
Monday - Rest
Tuesday - 7 km 70%
Wednesday - Rest
Thursday - 7 km 70%
Friday - Rest
Saturday - Other sports (biking, swimming)
Sunday - 1:15 h 60%

WEEK 19 . MAY 24 A MAY 30
Monday - Rest
Tuesday - 6 km 70%
Wednesday - Rest
Thursday - 6 km 70%
Friday - Rest
Saturday - Other sports (biking, swimming)
Sunday - 1:10 h 60%

WEEK 20. MAY 31 A JUNE 6
Monday - Rest
Tuesday - 7 km 70%
Wednesday - Rest
Thursday - 7 km 70%
Friday - Rest
Saturday - Other sports (biking, swimming)
Sunday - 1:00 am 60%

WEEK 21. JUNE 7 A JUNE 13
Monday - Rest
Tuesday - 8 km 70%
Wednesday - Rest
Thursday - 8 km 70%
Friday - Rest
Saturday - Other sports (biking, swimming)
Sunday - 1:15 h 60%

INTERIM PLAN

addition to continuing the slopes include a speed workout per week in the next 5 weeks.

WEEK 17. MAY 10 A MAY 16
Monday - Rest Tuesday
- 7 km
70% Wednesday - 30 min Trot Rise
Thursday - Rest
Friday - Series of 6x400, 400 m recovery
Saturday - Other sports (biking, swimming)
Sunday - 1:40 h 60%

WEEK 18. MAY 17 A
MAY 23 Monday - Rest Tuesday
- 7 km
70% Wednesday - 30 min Trot Rise
Thursday - Rest
Friday - Series of 3x800, 800 m recovery
Saturday - Other sports (biking, swimming)
Sunday - 1:35 h 60%

WEEK 19. MAY 24 A MAY
30 Monday - Rest Tuesday
- 8 km
70% Wednesday - 30 min Trot Rise
Thursday -
Rest Friday - Series 10x100 , 300 m recovery
Saturday - Other sports (biking, swimming)
Sunday - 1:45 h 60%

WEEK 20 . MAY 31 A JUNE 6
Monday - Rest Tuesday
- 7 km
70% Wednesday - 30 min Trot Rise
Thursday -
Rest Friday - Series of 8x200, 200 m recovery
Saturday - Other Sports (Bicicleta, Natación)
Domingo – 1:35 h 60%

SEMANA 21. JUNIO 7 A JUNIO 13
Lunes – Descanso
Martes – 7 km 70%
Miércoles – 30 min Trote Subida
Jueves –
Rest Friday - Series of 6x400, 400 m recovery
Saturday - Other sports (biking, swimming)
Sunday - 1:50 h 60%

COLOMBIA RUN