Bloque Maratón 07 junio (8 semanas)

📅 SEMANA 1 (~55–60 km) — RECUPERACIÓN ACTIVA

Lunes

• 5 km → 115–130 bpm

Martes — Fuerza (45 min)

Calentamiento (5 min): movilidad tobillo/cadera + 2×10 squats + 2×10 lunges

• Squat barra 18 kg → 3×10 (75 s)
• Lat pulldown 50 lb → 3×12 (60 s)
• Chest press 40 lb → 3×12 (60 s)
• Leg extension 50 lb → 3×12 (45–60 s)
• Leg curl unilateral 40 lb → 3×10 c/pierna (45–60 s)
• Pallof 15 kg → 3×12 c/lado (45 s)
• Gemelos 2×8 kg → 3×15 (30–45 s)

Miércoles

• 8 km → 120–135 bpm

Jueves — Fuerza (45 min)

Calentamiento (5 min)

• RDL barra 18 kg → 3×12 (60 s)
• Lat pulldown 50 lb → 3×12 (60 s)
• Chest press 40 lb → 3×12 (60 s)
• Step-ups 2×5 kg → 3×10 c/pierna (45–60 s)
• Pallof 15 kg → 3×12 c/lado (45 s)
• Dead bug → 3×30 s (30–45 s)
• Gemelos → 3×15

Viernes

• 10 km → 140–148 bpm

Sábado

• 16 km → 140–150 bpm

Domingo

• 12 km → 120–135 bpm

📅 SEMANA 2 (~90 km) — REACTIVACIÓN

Lunes — VO2

• 3 km → 135–145
• 5×800 m → 175–180
• Rec: 400 m → 120–135
• 2 km → 130–140

Martes — Fuerza (55–60 min)

• Squat 18 kg → 4×10 (75 s)
• Lat pulldown 70 lb → 4×10 (60 s)
• Chest press 50 lb → 4×10 (60 s)
• Leg extension 70 lb → 3×12
• Leg curl 50 lb → 3×10
• Pallof 25 kg → 3×12 c/lado
• Ab crunch 60 lb → 3×12
• Gemelos 2×8 kg → 3×15

Miércoles — DOBLE

AM (14 km):

• 4 km → 140–150
• 2×3 km → 168–172
• Rec: 1 km → 130–140
• 2 km → 140

PM: 6 km → 120–135

Jueves — Fuerza (50 min) + Run

Fuerza:

• RDL 18 kg → 3×12
• Lat pulldown 60 lb → 3×12
• Chest press 45 lb → 3×12
• Step-ups 2×5 kg → 3×10 c/pierna
• Pallof 20 kg → 3×12 c/lado
• Dead bug → 3×30 s
• Gemelos → 3×15

Run: 6 km → 120–135

Viernes — DOBLE

• AM: 14 km → 140–150
• PM: 6 km → 120–135

Sábado — Fondo (20 km)

• 12 km → 140–150
• 8 km → 158–163

Domingo

• 14 km → 120–135

📅 SEMANA 3 (~105–110 km)

Lunes — VO2

• 3 km → 135–145
• 6×1 km → 175–182
• Rec: 400 m → 120–135
• 2 km → 130–140

Martes — Fuerza (60 min)

• Squat 18 kg → 4×10
• Lat pulldown 70 lb → 4×10
• Chest press 50 lb → 4×10
• Leg extension 70 lb → 3×12
• Leg curl 50 lb → 3×10
• Pallof 25 kg → 3×12 c/lado
• Ab crunch 60 lb → 3×12
• Gemelos → 3×15

Miércoles — Threshold

AM (16km)

• 3 km → 140–150
• 3×3 km → 168–174
• Rec: 1 km → 130–140
• 2 km → 135–145

PM

• 8km → 120–135

Jueves — Fuerza + 6 km

Fuerza (50 min)

• RDL 18 kg → 3×12
• Lat pulldown 60 lb → 3×12
• Chest press 45 lb → 3×12
• Step ups 2×5 kg → 3×10 c/pierna
• Pallof 20 kg → 3×12 c/lado
• Dead bug → 3×30 seg
• Gemelos → 3×15

Run

• 6 km → 120–135

Viernes

Total: 16 km

• 4 km → 140–150
• 6 km → 168–172
• 4 km → 158–165
• 2 km → 130–140

Sábado

Total: 16 km

• 10 km → 135–145 bpm
• 6 km → 145–150 bpm

Domingo — Durabilidad

• 20 km → 120–140

📅 SEMANA 4 — (~123–126 km)

Lunes — Threshold + Plyo

Pliometría

• Pogos → 2×20
• Jump rope → 2×45 seg
• A-skips → 2×20 m
• Ankling → 2×20 m
• Strides → 4×80 m

Running

• Warm up
  4 km
  pace: 5:10–5:30/km
  HR: 135–145
• Threshold
  3×4 km
  pace: 4:02–4:06/km
  HR esperado: 168–172 (no pasar de 173)
• Rec: 1 km
  pace: 5:15–5:40
  HR: 130–140
• Cool down
  2 km
  pace: 5:20–5:40
  HR: 130–140

Movilidad

• Knee to wall ankle → 2×12
• Soleus stretch → 2×30 seg
• Calf stretch → 2×30 seg
• Couch stretch → 2×30 seg
• T-spine rotation → 2×10

Martes — Fuerza + Spinning

Fuerza

• Back squat → 4×6
• RDL → 4×8
• Bulgarian split squat → 3×8
• Leg curl → 4×10
• Leg extension → 3×10
• Standing calf raise → 4×18
• Soleus raise → 3×20
• Pallof → 4×12
• Dead bug → 3×12

Spinning

• 40 min
  HR: 120–135

Movilidad

• 90/90 hip rotation → 2×8 por lado
• Adductor rockback → 2×10 por lado
• Glute bridge hold → 2×30 seg
• Thoracic rotation → 2×10 por lado

Miércoles — Marathon Specific

Drills

• B-skips
• High knees
• Butt kicks
• 4 strides

Running AM

• Warm up
  4 km
  pace: 5:00–5:20
  HR: 140–150
• MP bloques
  3×3 km
  pace: 4:12–4:18/km
  HR esperado: 160–167
  Rec: 1 km
  pace: 5:15–5:40
  HR: 130–140
• Cool down
  3 km
  pace: 5:10–5:30
  HR: 135–145

Running PM

• 8 km
  pace: 5:20–5:50
  HR: 120–135

Movilidad

• Standing soleus stretch → 2×30 seg
• Standing calf stretch → 2×30 seg
• Half kneeling hip flexor stretch → 2×30 seg por lado

Jueves — Fuerza técnica + Run

Fuerza

• Step ups → 3×10
• Single leg RDL → 3×10
• Hip thrust → 3×12
• Lat pulldown → 3×10
• Chest press → 3×10
• Band walks → 3×15
• Side plank → 3×30 seg
• Copenhagen → 2×20 seg

Running

• 6 km
  pace: 5:30–6:00
  HR: 120–133

Spinning

• 30 min
  HR: 120–130

Movilidad

• Knee to wall ankle mobilization → 2×12
• 90/90 hip rotation → 2×8
• Thoracic rotation → 2×10

Viernes — Doble Z2

• AM
  18 km
  pace: 4:50–5:05/km
  HR: 145–150

• PM
  8 km
  pace: 5:20–5:50
  HR: 120–135

Movilidad

• Standing calf stretch → 2×30 seg
• Standing soleus stretch → 2×30 seg
• Couch stretch → 2×30 seg

Sábado — Fondo

Running

• 14 km
  pace: 4:55–5:10
  HR: 140–150
• 6 km steady
  pace: 4:30–4:40
  HR: 156–162
• 8 km MP
  pace: 4:08–4:12
  HR esperado: 162–168
• 2 km cierre
  pace: 4:20–4:30
  HR: 165–170

Nutrición (simulación real)

• Pre → gel
• Km 6–7 → gel
• Km 12–13 → gel
• Km 18–19 → gel
• Km 24–25 → gel
• Km 28 → gel

Movilidad

• Caminata 5 min
• Standing soleus stretch → 2×40 seg
• Standing calf stretch → 2×40 seg
• Couch stretch → 2×40 seg

Domingo — Recovery

• Running
  18 km
  Pace: 5:20–5:50
  HR: 120–135

Movilidad

• Knee to wall ankle mobilization → 2×12
• 90/90 hip rotation → 2×8
• Glute bridge → 2×20
• Thoracic rotation → 2×10

📅 SEMANA 5 — (~128–132 km)

Lunes — VO2 + Plyo

Plyometrics

• Pogos → 2×20
• Jump rope → 2×40 sec
• A-skips → 2×20 m
• Ankling → 2×20 m
• Strides → 4×80 m

Running

• Warm up
  3 km
  pace: 5:10–5:30/km
  HR: 135–145
• VO2
  6×1 km
  pace: 3:28–3:35/km
  HR: 175–182
• Recovery
  400 m
  pace: 5:30–6:00
  HR: 120–135
• Cool down
  2 km
  pace: 5:20–5:40
  HR: 130–140

Mobility

• Knee to wall ankle mobilization → 2×12
• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Thoracic rotation (quadruped) → 2×10

Martes — Fuerza + Spinning

Strength

• Back squat → 4×6
• Romanian deadlift → 4×8
• Bulgarian split squat → 3×8
• Leg curl unilateral → 4×10 @ 70 lb
• Leg extension → 3×10 @ 80 lb
• Standing calf raise → 4×20
• Seated soleus raise → 3×20
• Pallof press → 4×12
• Dead bug → 3×12

Spinning

• 40 min
  HR: 120–135

Mobility

• 90/90 hip rotation → 2×8
• Adductor rockback → 2×10
• Glute bridge hold → 2×30 sec
• Thoracic rotation → 2×10

Miércoles — Marathon Specific

Drills

• B-skips → 2×20 m
• High knees → 2×20 m
• Butt kicks → 2×20 m
• Strides → 4×80 m

Running AM

• Warm up
  4 km
  pace: 5:00–5:20
  HR: 140–150
• MP Blocks
  Block 1
  5 km
  pace: 4:12/km
  HR: 160–165
  Block 2
  5 km
  pace: 4:08/km
  HR: 164–168
• Recovery
  1 km
  pace: 5:20–5:40
  HR: 130–140
• Cool down
  2 km
  pace: 5:10–5:30
  HR: 135–145

Running PM

• 8 km
  pace: 5:20–5:50
  HR: 120–135

Mobility

• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Half kneeling hip flexor stretch → 2×30 sec

Jueves — Fuerza técnica + Run

Strength

• Step ups → 3×10
• Single leg RDL → 3×10
• Hip thrust → 3×12
• Lat pulldown → 3×10
• Chest press → 3×10
• Band lateral walks → 3×15
• Side plank → 3×30 sec
• Copenhagen plank → 2×20 sec

Running

• 6 km
  pace: 5:30–6:00
  HR: 120–133

Spinning

• 30 min
  HR: 120–130

Mobility

• Knee to wall ankle mobilization → 2×12
• 90/90 hip rotation → 2×8
• Thoracic rotation → 2×10

Viernes — Doble Z2

AM

• 18 km
  pace: 4:50–5:05
  HR: 145–150

PM

• 10 km
  pace: 5:20–5:50
  HR: 120–135

Mobility

• Standing calf stretch → 2×30 sec
• Standing soleus stretch → 2×30 sec
• Couch stretch → 2×30 sec

Sábado — Fondo Progresivo

Running

• 16 km
  pace: 4:55–5:10
  HR: 140–150
• 6 km steady
  pace: 4:30–4:40
  HR: 156–162
• 8 km MP
  pace: 4:08–4:12
  HR: 162–168
• 2 km final controlado
  pace: 4:00–4:05
  HR: 168–172

Nutrition (simulation)

• Pre → gel
• Km 6 → gel
• Km 12 → gel
• Km 18 → gel
• Km 24 → gel
• Km 28 → gel
• Km 30 → opcional

Mobility

• Standing soleus stretch → 2×40 sec
• Standing calf stretch → 2×40 sec
• Couch stretch → 2×40 sec

Domingo — Recovery largo

Running

• 20 km
  pace: 5:20–5:50
  HR: 120–135

Mobility

• Knee to wall ankle mobilization → 2×12
• 90/90 hip rotation → 2×8
• Glute bridge → 2×20
• Thoracic rotation → 2×10

📅 SEMANA 6 — (~132–136 km)

Lunes — Threshold + Plyo

Plyometrics

• Pogos → 2×20
• Jump rope → 2×40 sec
• A-skips → 2×20 m
• Ankling → 2×20 m
• Strides → 4×80 m

Running

• Warm up
  4 km
  pace: 5:10–5:30
  HR: 135–145
• Threshold
  3×4 km
  pace: 4:02–4:06/km
  HR: 168–172 (NO pasar 173)
• Recovery
  1 km
  pace: 5:20–5:40
  HR: 130–140
• Cool down
  2 km
  pace: 5:20–5:40
  HR: 130–140

Mobility

• Knee to wall ankle mobilization → 2×12
• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Couch stretch → 2×30 sec
• Thoracic rotation → 2×10

Martes — Fuerza + Spinning

Strength

• Back squat → 4×6
• Romanian deadlift → 4×8
• Bulgarian split squat → 3×8
• Leg curl unilateral → 4×10 @ 70 lb
• Leg extension → 3×10 @ 80 lb
• Standing calf raise → 4×20
• Seated soleus raise → 3×20
• Pallof press → 4×12
• Dead bug → 3×12

Spinning

• 35–40 min
  HR: 120–135

Mobility

• 90/90 hip rotation → 2×8
• Adductor rockback → 2×10
• Glute bridge hold → 2×30 sec
• Thoracic rotation → 2×10

Miércoles — Marathon Specific

Drills

• B-skips → 2×20 m
• High knees → 2×20 m
• Butt kicks → 2×20 m
• Strides → 4×80 m

Running AM

• Warm up
  4 km
  pace: 5:00–5:20
  HR: 140–150
• MP bloques
  3×4 km
  pace: 4:08–4:12/km
• HR esperado:
  bloque 1 → 160–165
  bloque 2 → 164–168
  bloque 3 → 166–170
• Rec
  1 km
  pace: 5:20–5:40
  HR: 130–140
• Cool down
  2 km
  pace: 5:10–5:30
  HR: 135–145
• Total AM: 20–21 km

Running PM

• 8 km
  pace: 5:20–5:50
  HR: 120–135

Mobility

• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Half kneeling hip flexor stretch → 2×30 sec

Jueves — Fuerza técnica + Run

Strength

• Step ups → 3×10
• Single leg RDL → 3×10
• Hip thrust → 3×12
• Lat pulldown → 3×10
• Chest press → 3×10
• Band lateral walks → 3×15
• Side plank → 3×30 sec
• Copenhagen plank → 2×20 sec

Running

• 6 km
  pace: 5:30–6:00
  HR: 120–133

Spinning

• 30 min
  HR: 120–130

Mobility

• Knee to wall ankle mobilization → 2×12
• 90/90 hip rotation → 2×8
• Thoracic rotation → 2×10

Viernes — Doble Z2

AM

• 20 km
  pace: 4:50–5:05
  HR: 145–150

PM

• 10 km
  pace: 5:20–5:50
  HR: 120–135

Mobility

• Standing calf stretch → 2×30 sec
• Standing soleus stretch → 2×30 sec
• Couch stretch → 2×30 sec

Sábado — Fondo

Running

• 18 km
  pace: 4:55–5:10
  HR: 140–150
• 6 km steady
  pace: 4:30–4:40
  HR: 156–162
• 8 km MP
  pace: 4:08–4:12
  HR: 164–170
• 2 km final controlado
  pace: 4:00–4:05
  HR: 168–172

Total: 34 km aprox

Nutrition

• Pre → gel
• Km 6 → gel
• Km 12 → gel
• Km 18 → gel
• Km 24 → gel
• Km 28 → gel
• Km 32 → opcional

Sales:
km 10 / 20 / 30

Agua:
todos los gels

Mobility

• Standing soleus stretch → 2×40 sec
• Standing calf stretch → 2×40 sec
• Couch stretch → 2×40 sec

Domingo — Recovery largo

Running

• 20 km
  pace: 5:20–5:50
  HR: 120–135

Mobility

• Knee to wall ankle mobilization → 2×12
• 90/90 hip rotation → 2×8
• Glute bridge → 2×20
• Thoracic rotation → 2×10

📅 SEMANA 7 — CONSOLIDACIÓN (~95–100 km)

Lunes — VO2 corto + Plyo

Plyometrics

• Pogos → 2×15
• Jump rope → 2×30 sec
• A-skips → 2×20 m
• Ankling → 2×20 m
• Strides → 4×80 m

Running

• Warm up
  3 km
  pace: 5:10–5:30
  HR: 135–145
• VO2 corto
  4×1 km
  pace: 3:30–3:35/km
  HR: 175–180
• Rec
  400 m
  pace: 5:30–6:00
  HR: 120–135
• Cool down
  2 km
  pace: 5:20–5:40
  HR: 130–140

Mobility

• Knee to wall ankle mobilization → 2×10
• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Thoracic rotation → 2×10

Martes — Fuerza ligera + Spinning

Strength

• Back squat → 3×8
• Romanian deadlift → 3×8
• Leg curl unilateral → 3×10 @ 60 lb
• Leg extension → 2×12 @ 60 lb
• Standing calf raise → 3×15
• Seated soleus raise → 2×20
• Pallof press → 3×12
• Dead bug → 2×12

Spinning

• 30 min
  HR: 120–130

Mobility

• 90/90 hip rotation → 2×8
• Adductor rockback → 2×10
• Glute bridge hold → 2×30 sec
• Thoracic rotation → 2×10

Miércoles — Threshold continuo

Drills

• B-skips → 2×20 m
• High knees → 2×20 m
• Butt kicks → 2×20 m
• Strides → 4×80 m

Running

• Warm up
  4 km
  pace: 5:00–5:20
  HR: 140–150
• Threshold continuo
  8 km
  pace: 4:05–4:10/km
  HR: 168–172
• Cool down
  2 km
  pace: 5:10–5:30
  HR: 135–145

Mobility

• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Half kneeling hip flexor stretch → 2×30 sec

Jueves — Fuerza técnica ligera + Run

Strength

• Step ups → 2×10
• Single leg RDL → 2×10
• Hip thrust → 2×12
• Lat pulldown → 2×10
• Chest press → 2×10
• Band lateral walks → 2×12
• Side plank → 2×30 sec
• Copenhagen plank → 2×15 sec

Running

• 6 km
  pace: 5:30–6:00
  HR: 120–133

Mobility

• Knee to wall ankle mobilization → 2×10
• 90/90 hip rotation → 2×8
• Thoracic rotation → 2×10

Viernes — Z2 limpio

Running

• 14 km
  pace: 4:55–5:10/km
  HR: 140–150

Mobility

• Standing calf stretch → 2×30 sec
• Standing soleus stretch → 2×30 sec
• Couch stretch → 2×30 sec

Sábado — Fondo controlado

Running

• 16 km
  pace: 4:55–5:10
  HR: 140–150
• 8 km MP
  pace: 4:08–4:12
  HR: 162–168
• Total: 24 km

Nutrition

• Pre → gel
• Km 10 → gel
• Km 18 → gel

Mobility

• Standing soleus stretch → 2×40 sec
• Standing calf stretch → 2×40 sec
• Couch stretch → 2×40 sec

Domingo — Recovery

Running

• 14 km
  pace: 5:20–5:50
  HR: 120–135

Mobility

• Knee to wall ankle mobilization → 2×10
• 90/90 hip rotation → 2×8
• Glute bridge → 2×20
• Thoracic rotation → 2×10

📅 SEMANA 8 — TAPER FINAL (~60–65 km sin contar la carrera)

Lunes — Activación VO2 + Plyo ligero

Plyometrics

• Pogos → 2×15
• Jump rope → 2×30 sec
• A-skips → 2×20 m
• Ankling → 2×20 m
• Strides → 4×60–80 m

Running

• Warm up
  3 km
  pace: 5:10–5:30/km
  HR: 135–145
• Activación
  4×800 m
  pace: 3:25–3:30/km (equivalente)
  HR: no perseguir (sube progresivo)
• Rec
  400 m
  pace: 5:30–6:00
  HR: 120–135
• Cool down
  2 km
  pace: 5:20–5:40
  HR: 130–140

Mobility

• Knee to wall ankle mobilization → 2×10
• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Thoracic rotation → 2×10

Martes — Fuerza mínima + movilidad

Strength (activación)

• Back squat → 2×8 (ligero)
• Romanian deadlift → 2×8
• Standing calf raise → 2×15
• Seated soleus raise → 2×15
• Pallof press → 2×10
• Dead bug → 2×10

Mobility

• 90/90 hip rotation → 2×6
• Adductor rockback → 2×8
• Glute bridge hold → 2×30 sec
• Thoracic rotation → 2×8

Miércoles — MP corto

Drills

• B-skips → 2×20 m
• High knees → 2×20 m
• Butt kicks → 2×20 m
• Strides → 4×60–80 m

Running

• Warm up
  4 km
  pace: 5:00–5:20
  HR: 140–150
• MP
  5 km
  pace: 4:08–4:12/km
  HR: 160–166
• Cool down
  2 km
  pace: 5:10–5:30
  HR: 135–145

Mobility

• Standing soleus stretch → 2×30 sec
• Standing calf stretch → 2×30 sec
• Half kneeling hip flexor stretch → 2×30 sec

Jueves — Recovery puro

Running

• 6 km
  pace: 5:30–6:00/km
  HR: 120–135

Mobility

• Knee to wall ankle mobilization → 2×10
• 90/90 hip rotation → 2×6
• Thoracic rotation → 2×8

Viernes — Easy run

Running

• 8 km
  pace: 5:10–5:30/km
  HR: 130–140

Mobility

• Standing calf stretch → 2×30 sec
• Standing soleus stretch → 2×30 sec
• Couch stretch → 2×30 sec

Sábado — Activación pre-carrera

Running

• 6–8 km
  pace: 5:00–5:20/km
  HR: 135–145
• 4 strides corto

Mobility (ligera)

• Knee to wall ankle mobilization → 2×8
• Standing soleus stretch → 2×20 sec
• Standing calf stretch → 2×20 sec

Domingo — 🏁 MARATÓN SAN JOSÉ

Estrategia de carrera

• Km 0–10
  pace: 4:15 → 4:12
  HR cap: 155–160
• Km 10–25
  pace: 4:10 → 4:08
  HR: 160–165
• Km 25–35
  pace: 4:08 → 4:05
  HR: 165–170
• Km 35–42
  competir

Fueling

• pre 15min → gel
• km 5 → gel
• km 10 → gel
• km 15 → gel
• km 20 → gel
• km 25 → gel
• km 30 → gel CAF
• km 35 → gel CAF
• km 40 → opcional

Sales

• km 10
• km 20
• km 30