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Día Descripción Tiempo total
Lunes

Carrera continua 30 min

  • 5 min trote suave
  • 20 min carrera continua
  • 5 min trote suave
30 min
Martes

Entrenamiento de fuerza

  • 3 series de sentadillas con barra (12 repeticiones)
  • 3 series de press de banca (12 repeticiones)
  • 3 series de dominadas (12 repeticiones)
45 min
Miércoles

Carrera de colinas

  • 10 min trote suave
  • 6 carreras de colinas (30 seg cada una)
  • 5 min trote suave
30 min
Jueves

Descanso

-
Viernes

Entrenamiento de intervalos

  • 5 min trote suave
  • 6 intervalos de carrera (30 seg cada uno)
  • 5 min trote suave
30 min
Sábado

Entrenamiento de fuerza

  • 3 series de peso muerto (12 repeticiones)
  • 3 series de press militar (12 repeticiones)
  • 3 series de flexiones (12 repeticiones)
45 min
Domingo

Carrera continua 40 min

  • 5 min trote
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