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  • Semana 1 Semana 2 Semana 3 Semana 4 Semana 5: Ad by Insta Share

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    Torito Xerezano
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    This document provides a 10-week training plan to prepare individuals who do not regularly exercise to run a 5km race. The plan involves 3 sessions per week that gradually increase the amount of running over walking. In the first week, sessions involve 5-10 minutes of running and 40-50 minutes of total exercise. By the 10th week, sessions involve 25-40 minutes of running and 105-135 minutes of total exercise, culminating in a 5km race. Proper footwear and stretching are recommended to prevent injury while completing the training plan.

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    Plan

    Original Title

    Plan Inicial

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    This document provides a 10-week training plan to prepare individuals who do not regularly exercise to run a 5km race. The plan involves 3 sessions per week that gradually increase the amount of running over walking. In the first week, sessions involve 5-10 minutes of running and 40-50 minutes of total exercise. By the 10th week, sessions involve 25-40 minutes of running and 105-135 minutes of total exercise, culminating in a 5km race. Proper footwear and stretching are recommended to prevent injury while completing the training plan.

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
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    12 views2 pages

    Semana 1 Semana 2 Semana 3 Semana 4 Semana 5: Ad by Insta Share

    Uploaded by

    Torito Xerezano
    This document provides a 10-week training plan to prepare individuals who do not regularly exercise to run a 5km race. The plan involves 3 sessions per week that gradually increase the amount of running over walking. In the first week, sessions involve 5-10 minutes of running and 40-50 minutes of total exercise. By the 10th week, sessions involve 25-40 minutes of running and 105-135 minutes of total exercise, culminating in a 5km race. Proper footwear and stretching are recommended to prevent injury while completing the training plan.

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    © All Rights Reserved
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    of 2

    PLAN INICIAL

    Ad by
    Insta
    Share SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SEMANA 5

    4A-3C-3A- 5A-5C-3A-
    5A-1C-3A- 5A-7C-4A- 5A-15C-3A-
    5C-2A-5C- 6C-2A-7C-
    MARTES 2C-2A-3C- 10C-4A-10C- 15C-5A-10C-
    1A-5C-1A- 1A-7C-1A-
    1A-5C-5A 5A 5A
    5C-5A 6C-5A

    5A-2C-3A- 5A-3C-3A-
    5A-8C-2A- 5A-12C-3A-
    3C-2A-4C- 4C-2A-4C- 5A-20C-3A-
    JUEVES 7C-1A-8C- 10C-5A-12C-
    1A-5C-1A- 1A-5C-1A- 15C-5A
    1A-6C-5A 5A
    3C-5A 3C-5A

    5A-2C-3A- 5A-4C-3A-
    5A-6C-3A- 5A-8C-5A- 5A-15C-5A-
    3C-2A-4C- 6C-2A-6C-
    SABADO 10C-4A-10C- 15C-5A-15C- 20C-3A-5C-
    1A-5C-1A- 1A-6C-1A-
    1A-6C-5A 5A 5A
    3C-5A 6C-5A

    TOTAL A 50 50 49 56 49

    TOTAL C 50 70 92 99 115

    TIEMPO
    100 120 141 155 164
    TOTAL

    SEMANA SEMANA
    SEMANA 8 SEMANA 9 SEMANA 10
    6 7

    MARTES 5A-20C-2A- 5A-20C-3A- 5A-30C-5A 5A-35C-5A 5A-35C-5A


    15C-5A 22C-5A

    5A-20C-3A- 5A-15C-3A-
    JUEVES 5A-30C-5A 5A-30C-5A 5A-30C-5A
    20C-5A 25C-5A

    5A-20C-3A- 5A-25C-3A- 5A-25C-3A-


    SABADO 5A-40C-5A Carrera 5 km
    22C-5A 15C-5A 20C-5A

    20 +
    TOTAL A 38 39 33 30
    calentar

    TOTAL C 117 122 105 105 105

    TIEMPO 135 +
    155 161 138 135
    TOTAL calentar

    El plan EST diseado para, partiendo de cero, es decir, personas que no hacen ejercicio
    habitualmente, sean capaces - en 10 semanas - de llegar a correr una carrera de 5 km. Son tres
    seciones de entrenamiento a la semana.

    Las cifras son en MINUTOS


    A: andar
    C: correr
    Ejemplo: 5A-1C-3A-2C-2A-3C-1A-5C-5A, significa: 5 minutos andar; 1 minuto correr; 3 minutos andar, 2 minutos
    correr, etc...
    Corre a un ritmo suave, sin forzar, de manera que PUEDAS ir hablando con un compaero.
    Hay que procurar correr por un terreno llano, que la superficie sea regular y no muy dura (lo mejor la tierra y luego
    la hierba).
    Importantsimo llevar el calzado adecuado y especfico PARA correr.
    Recomiendo hacer estiramientos antes y despus de las sesiones de entrenamiento. Adems, es muy conveniente
    realizar ejercicios de fuerza en el gimnasio

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