Plan First (Parte I)

Después de haber corrido ayer 25 km en el cortafuego, junto a Freddy Ferro y a Lenin Moya, creo que la idea de correr el Maratón de Navidad, cada vez toma mayor fuerza, sin embargo la prueba de fuego será este fin de semana, cuando haga las tres vueltas al corta fuego, y es que desde hace años para mí ese es un indicador ideal, quien corre tres corta fuego, termina un 42k.

Siguiendo con el plan de entrenamiento FIRST, a continuación les muestro lo que sería la estructura del plan de entrenamiento para las 16 semanas previas al Maratón de Boston, es decir quien decida entrenar bajo esta modalidad este será su plan FIRST durante dieciséis semanas, hay que tener claro y en cuenta que a pesar que la estructura aplica y es igual para todos los tiempos estimados, las velocidades varían de acuerdo a los tiempos pretendidos por cada quien, de eso hablaremos en nuestra próxima entrega.

Semana.................Sesión clave #1................ Sesión clave # 2............ Sesión clave # 3

16.........................10-20 16 minute warm-up...............9K run;......................21K @ MP + 19 sec/km

..............................3 x 1600m (1min. RI)..................3K easy,

..............................10 minute cool-down...................3K @ ST pace,

....................................................................................3K easy

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.......15....................1600m warm-up..................................11K run;................24K @ MP + 28 sec/km

................................4 x 800m (2 min. RI)...........................1.5K easy,

........10 minute cool-down 8K @ MP, ........1.5K easy

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........14....................10-20 minute warm-up.....................11K run;...............27K @ MP + 28 sec/km

................................1200, 1000, 800, 600, 400, 200.....1.5K easy, .........

................................(all with 200m RI)...............................8K @LT pace,

.............................................................................................10 minute cool-down 1.5K easy

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.........13...................10-20 minute warm-up.......................11K run;.............32K @ MP + 37 sec/km

.....................5 x 1K (400m RI).................................1.5K easy,

................................10 minute cool-down............................7K @ MT pace,

................................................................................................1.5K easy

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..........12.................10-20 minute warm-up.........................10K run;.............. 29K @ MP + 28 sec/km

................................3 x 1600m (1 min. RI)..........................3K easy;.........

...............................10 minute cool-down............................ 5K @ ST pace,

................................................................................................2K easy

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11........................... 10-20 minute warm-up.................. 8K run @ MT pace.. 32K @ MP + 28 sec/km

.................................2 x 1200m (2 min. RI);

.................................4 x 800m (2 min. RI)

................................10 minute cool-down

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..........10.................. 10-20 minute warm-up.................... 13K run;................... 21K @ MP + 9 sec/km

..................................6 x 800m (1:30 RI)........................... 1.5K easy, .........

..................................10 minute cool-down....................... 10K @ LT pace,

..............................................................................................1.5K easy

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9 ..............................20 minute warm-up...................... 10K run;......... 29K @ MP + 19 sec/km

.................................2 x (6 x 400m) (1:30 RI)............... 3K easy,

.................................(2:30 RI between sets)................. 5K @ ST pace,

.................................10 minute cool-down..................... 2K easy ........

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8................................ 10-20 minute warm-up............... 10K run;........ 32K @ MP + 19 sec/km

...................................600 m (400m RI), ......................1.5K easy,

....................................3200m (800m RI),..................... 7K @ MT pace,

....................................2 x 800m (400m RI)................... 1.5K easy

....................................10 minute cool-down

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7 ...............................10-20 minute warm-up.............. 16K run @ MP.. 24K @ MP + 12 sec/km

....................................3 x (2 x1200m) (2 min. RI)

....................................(4 min. between sets)

.....................................10 minute cool-down

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6................................... 10-20 minute warm-up........... 10K run;........... 32K MP + 19 sec/km

.......................................1K, 2K, 1K, 1K (400m RI)....... 2K easy,

.......................................10 minute cool-down ...............8K @ MT pace

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5................................... 10-20 minute warm-up.......... 16K run @ MP.... 24K @ MP + 6 sec/km

.......................................3 x 1600m (400m RI)

......................................10 minute cool-down

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4................................... 10-20 minute warm-up......... 13K run @ MP.... 32K @ MP + 9 sec/km

.....................................10 x 400m (400m RI)

.....................................10 minute cool-down

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3................................... 10-20 minute warm-up........... 8K run @ MT pace ......21K @ MP

......................................8 x 800m (1:30 RI)

......................................10 minute cool-down

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2 ...................................10-20 minute warm-up................ 10K run;.................... 16K @ MP

......................................5 x 1K (400m RI)......................... 3K easy,

.......................................10 minute cool-down................... 5K @ ST pace,

.........................................................................................2K easy

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1.................................... 10-20 minute warm-up ................5K run @ MP .........Marathon Day

.......................................6 x 400m (400m RI) ....................................42.2K @ Marathon Pace

.......................................10 minute cool-down

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RI = Rest Interval; which may be a timed rest/recovery interval or a distance that you walk/jog