North South Skechers Training: 1 Week
Training plan to prepare the mythical duel Madrid Norte Sur by Skechers
We present you with a training plan of 6 weeks to prepare the mythical duel Madrid North South by Skechers!
We start with the 1 week, so that you start preparing the test that will be played on the June 16 days
You need to have a previous training base, since the goal is to get down the hour.
TRAINING PLAN 10 km WEEK 1
DAY | TRAINING |
MONDAY | 10 'gentle warm-up run 10 'technique * · 4x(4’z3+2’z2) 5 'smooth stroke to drop |
TUESDAY | Core training: https://www.triatlonnoticias.com/entrenamientos-triatlon/entrenamiento-core-triatletas-nivel-principiante/ |
WEDNESDAY | 10 'gentle warm-up run 8x100m alternating a progressive with a smooth one · 10x300m / 40 ”+ 10x200m / 20” all at a constant pace z3 5 'smooth stroke to drop |
THURSDAY | Strength training circuit: 2 laps without pause (see image) |
FRIDAY | Rest |
SATURDAY | 30 'race continues by starting the first 10 at a softer pace |
SUNDAY | Rest |
Career rhythms | · z1 = very soft (warm up / release) · z2 = soft / comfortable (eg rhythm of technique) · z3=medium/moderate (“it stings but I hold on”) · z4 = strong/intense (“I am suffering”) · z5= very intense/maximum (“I can't even talk”) · Rhythm compe = rhythm that you will take on the day of the competition |
STRENGTH TRAINING FOR 10 k
EXERCISES OF CAREER TECHNIQUE
WEEK 2 >>
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