{"id":31,"date":"2014-09-13T15:55:27","date_gmt":"2014-09-13T15:55:27","guid":{"rendered":"http:\/\/localhost\/bikilo\/blog\/?p=31"},"modified":"2016-06-15T16:20:02","modified_gmt":"2016-06-15T15:20:02","slug":"asi-estructura-toni-pena-un-plan-de-entrenamiento-de-maraton","status":"publish","type":"post","link":"https:\/\/www.bikilo-running.es\/blog\/asi-estructura-toni-pena-un-plan-de-entrenamiento-de-maraton\/","title":{"rendered":"As\u00ed estructura Toni Pe\u00f1a un plan de entrenamiento de marat\u00f3n"},"content":{"rendered":"

 <\/p>\n

\"plan<\/a><\/p>\n

 <\/p>\n

El primer paso, important\u00edsimo, a la hora de preparar el plan de entrenamiento de marat\u00f3n, es marcar el objetivo personal de cada uno<\/strong>; ya sea ganar la marat\u00f3n o simplemente llegar a culminar la prueba en s\u00ed. No hay que enga\u00f1arse, el objetivo debe ser REAL<\/strong>, teniendo en cuenta la fecha de la marat\u00f3n, el recorrido de \u00e9sta, la disponibilidad que se tendr\u00e1 para entrenar\u2026 sin olvidarse de la edad de uno. Los descansos programados, la hidrataci\u00f3n<\/u><\/a> y una pizca de suerte con las lesiones<\/u><\/a> son factores que ayudan a completar el plan de entrenamiento.<\/p>\n

Una vez marcado conjuntamente con el entrenador el OBJETIVO. Pasamos a la ejecuci\u00f3n del plan de entrenamiento. Aqu\u00ed no hay nada CIERTO 100% y todo es discutible. Yo os contar\u00e9 cual es mi m\u00e9todo y seguramente no diferir\u00e1 mucho de la mayor\u00eda de entrenadores de larga distancia.<\/p>\n

Os comentar\u00e9 a grandes rasgos en qu\u00e9 consiste un plan de entrenamiento<\/u><\/a>.<\/p>\n

1. Se elige OBJETIVO REAL<\/strong>.
\n2. Parte gen\u00e9rica del entrenamiento<\/strong>. Esta puede durar varios meses. En esta fase se hace m\u00e1s hincapi\u00e9 en el trabajo de la FUERZA<\/strong>.
\n3. Semana de DESCANSO TOTAL<\/strong>. El objetivo es cargarse bien de pilas y afrontar psicol\u00f3gica y f\u00edsicamente a tope el ciclo de entrenamiento espec\u00edfico.
\n4. CICLO DE ENTRENAMIENTO ESPEC\u00cdFICO<\/strong>. Aqu\u00ed hay muchas teor\u00edas sobre la duraci\u00f3n de este periodo. Va desde 8 a 12 semanas<\/strong>. Yo particularmente aplico de 10 a 12. El trabajo de fuerza va decreciendo pero sin dejar de trabajarlo y se hace m\u00e1s hincapi\u00e9 en los ritmos de competici\u00f3n<\/strong>. En el ciclo de entrenamiento espec\u00edfico es important\u00edsimo el descanso. Las tiradas largas<\/u><\/a> deben ser contadas. Creo que la gente peca de hacer demasiadas y muy largas. Yo soy de pocas y buenas!!!!! El test<\/u><\/a> es importante hacerlo coincidir con una competici\u00f3n de no m\u00e1s de media marat\u00f3n y nunca a menos de tres semanas para el objetivo.<\/p>\n

Con todo esto, m\u00e1s los microciclos de dos o tres semanas duras por una de bajada, aplicar bien los descansos, el trabajo de fuerza, no competir en exceso, hidratarse adecuadamente, llevar un plan alimenticio<\/u><\/a> correcto, no obsesionarse\u2026 (jejeje) el \u00e9xito est\u00e1 asegurado.<\/p>\n

Suerte chic@s, ser prudentes y sin miedo.<\/p>\n

[Post escrito por Toni Pe\u00f1a]<\/p>\n","protected":false},"excerpt":{"rendered":"

    El primer paso, importantísimo, a la hora de preparar el plan de entrenamiento de maratón, es marcar el objetivo personal de cada uno; …<\/span> Leer m\u00e1s<\/span><\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,3],"tags":[38,37],"class_list":["post-31","post","type-post","status-publish","format-standard","hentry","category-maraton","category-plan-entrenamiento","tag-maraton","tag-plan-entrenamiento"],"yoast_head":"\nAs\u00ed estructura Toni Pe\u00f1a un plan de entrenamiento de marat\u00f3n<\/title>\n<meta name=\"description\" content=\"Un plan de entrenamiento de marat\u00f3n cuenta con distintas fases. 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