{"id":13442,"date":"2014-06-26T12:48:01","date_gmt":"2014-06-26T17:18:01","guid":{"rendered":"https:\/\/seryhumano.com\/web\/?p=13442"},"modified":"2014-06-26T13:12:27","modified_gmt":"2014-06-26T17:42:27","slug":"plan-para-correr-10-kilometros-principiantes","status":"publish","type":"post","link":"https:\/\/seryhumano.com\/web\/?p=13442","title":{"rendered":"Plan para correr 10 kil\u00f3metros (Principiantes)"},"content":{"rendered":"<p>Est\u00e1 dirigido a personas que se inician en esta disciplina y ya han completado una carrera de 5 kil\u00f3metros o son capaces de mantener una carrera continua por un tiempo superior a los 30 minutos.<a href=\"https:\/\/seryhumano.com\/web\/?attachment_id=13443\" rel=\"attachment wp-att-13443\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-13443\" src=\"https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/10k-300x162.jpg\" alt=\"10k\" width=\"300\" height=\"162\" srcset=\"https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/10k-300x162.jpg 300w, https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/10k.jpg 305w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>El programa es para 8 semanas.<\/p>\n<p>La meta es participar y terminar una carrera de 10 kil\u00f3metros o completar el plan como parte del entrenamiento de base de un plan espec\u00edfico que busque alcanzar un tiempo determinado en una carrera de 10 kil\u00f3metros.<\/p>\n<p><strong>Observaciones sobre el plan<\/strong><\/p>\n<p>1. <em>Trote<\/em>: Debes correr a un ritmo aer\u00f3bico, es decir, a un paso en el que tus pulsaciones por minuto se ubiquen entre un 60 y 75% del m\u00e1ximo.<\/p>\n<p>2. <em>Trote-caminata<\/em>: Esta sesi\u00f3n consiste en correr trayectos de 1 minuto y hasta tres minutos, intercalados con per\u00edodos iguales de caminata. Las sesiones indicadas con trote-caminata son d\u00edas de entrenamiento, pero mucho m\u00e1s ligero que las carreras continuas. En este sentido, pueden caminarse solamente, pueden correrse a un paso muy ligero o combinarlas. Para una idea de estas combinaciones trote-caminata puedes ver el plan para comenzar a correr. Se sugiero que hagas un m\u00e1ximo de 60 minutos.<\/p>\n<p>3. <em>Caminat<\/em>a: Sesiones de caminatas de hasta 60 minutos. Si se te hace muy forzado, haz 30 minutos y agrega 5 minutos por semana.<\/p>\n<p>4. <em>Descanso<\/em>: esta parte del entrenamiento es clave. No la saltes.<\/p>\n<p><strong>Semana 1<\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: 5 kms de trote<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p><strong>Semana 2<a href=\"https:\/\/seryhumano.com\/web\/?attachment_id=13446\" rel=\"attachment wp-att-13446\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-13446\" src=\"https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/correr-10-km-300x199.jpg\" alt=\"correr-10-km\" width=\"300\" height=\"199\" srcset=\"https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/correr-10-km-300x199.jpg 300w, https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/correr-10-km.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: 5-6 kms de trote<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p><strong>Semana 3<\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: 6-7 kms de trote<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p><strong>Semana 4<\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: 7 kms de trote<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p><strong>Semana 5<a href=\"https:\/\/seryhumano.com\/web\/?attachment_id=13447\" rel=\"attachment wp-att-13447\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-13447\" src=\"https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/10km.jpg\" alt=\"10km\" width=\"289\" height=\"175\" \/><\/a><\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: 8 kms de trote<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p><strong>Semana 6<\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: 9 kms de trote<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p><strong>Semana 7<\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: 10 kms de trote<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p><strong>Semana 8<a href=\"https:\/\/seryhumano.com\/web\/?attachment_id=13448\" rel=\"attachment wp-att-13448\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-13448\" src=\"https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/10km1-300x199.jpg\" alt=\"10km1\" width=\"300\" height=\"199\" srcset=\"https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/10km1-300x199.jpg 300w, https:\/\/seryhumano.com\/web\/wp-content\/uploads\/2014\/06\/10km1.jpg 520w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/strong><\/p>\n<p>Lunes: descansa o trote-caminata<\/p>\n<p>Martes: 5 kms de trote<\/p>\n<p>Mi\u00e9rcoles: descansa o trote-caminata<\/p>\n<p>Jueves: 3-4 kms de trote<\/p>\n<p>Viernes: descanso<\/p>\n<p>S\u00e1bado: Carrera de 10 kil\u00f3metros<\/p>\n<p>Domingo: Caminata de 60 minutos<\/p>\n<p>seryhumano.com<\/p>\n<p>Fuente: soymaratonista.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Est\u00e1 dirigido a personas que se inician en esta disciplina y ya han completado una carrera de 5 kil\u00f3metros o son capaces de mantener una carrera continua por un tiempo superior a los 30 minutos. El programa es para 8 semanas. La meta es participar y terminar una carrera de 10 kil\u00f3metros o completar el&hellip;<\/p>\n","protected":false},"author":2,"featured_media":13455,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[130],"tags":[111],"class_list":["post-13442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ser-deportivo","tag-slider","category-130","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plan para correr 10 kil\u00f3metros (Principiantes)<\/title>\n<meta name=\"description\" content=\"Est\u00e1 dirigido a personas que se inician en esta disciplina y ya han completado una carrera de 5 kil\u00f3metros o son capaces de mantener una carrera continua por un tiempo superior a los 30 minutos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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