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

CIRCUIT FORCE TRAINING

EXERCISES OF CAREER TECHNIQUE

https://www.triatlonnoticias.com/entrenamientos-triatlon/video-tecnica-de-carrera-por-alejandro-santamaria/

https://www.triatlonnoticias.com/entrenamientos-triatlon/10-ejercicios-imprescindibles-tecnica-carrera/

 WEEK 2 >>

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