Rutinas & Entrenamiento

Bloque Maratón 07 junio (8 semanas)

Por abril 19, 2026Sin comentarios

📅 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 (~100–105 km) — MEDIA (VIERNES)

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 reducido (12 km)

  • 3 km → 140–150
  • 2×3 km → 168–172
  • Rec: 1 km → 130–140
  • 2 km → 135–145

Jueves — Pre-carrera (6–8 km)

  • 6–8 km → 120–135
  • 4×100 m progresivos
    Sin fuerza

Viernes — Media Maratón La Paz

  • km 0–7 → 158–163
  • km 8–15 → 163–168
  • km 16–21 → 168–174

Sábado — Recuperación

  • 8–10 km → 115–130

Domingo — Durabilidad

  • 18–20 km → 120–140

📅 SEMANA 4 (~120 km)

Lunes

  • 10 km → 120–135

Martes — Fuerza (60 min)

  • Squat 18 kg → 4×10
  • Lat pulldown 80 lb → 4×10
  • Chest press 60 lb → 4×10
  • Leg extension 80 lb → 3×12
  • Leg curl 60 lb → 3×10
  • Pallof 25 kg → 3×12 c/lado
  • Ab crunch 60 lb → 3×12
  • Gemelos → 3×15

Miércoles — DOBLE

AM (14 km):

  • 4 km → 140–150
  • 6 km → 168–174
  • 4 km → 135–145

PM: 8 km → 120–135

Jueves — Fuerza + 6 km

Fuerza (50 min): igual esquema secundario (RDL, lat, chest, step-ups, core, gemelos)
Run: 6 km → 120–135

Viernes — DOBLE

  • AM: 18 km → 140–150
  • PM: 8 km → 120–135

Sábado — 26 km

  • 16 km → 140–150
  • 10 km → 160–165

Domingo — 18 km

  • 18 km → 120–135

📅 SEMANA 5 (~130 km) — PICO 1

Lunes — VO2

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

Martes — Fuerza (60 min)

(igual semana 4, mismas cargas)

Miércoles — DOBLE

AM (16 km):

  • 4 km → 140–150
  • 8 km → 168–174
  • 4 km → 135–145

PM: 8 km → 120–135

Jueves — Fuerza + 6 km

(mismo esquema secundario)
Run 6 km → 120–135

Viernes — DOBLE

  • AM: 18 km → 140–150
  • PM: 10 km → 120–135

Sábado — 30 km

  • 16 km → 140–150
  • 10 km → 158–165
  • 4 km → 165–170

Domingo — 20 km

  • 20 km → 120–135

📅 SEMANA 6 (~135 km) — PICO 2

Lunes — VO2

  • 3 km → 135–145
  • 7×1 km → 175–182
  • Rec 400 m → 120–135
  • 2 km → 130–140

Martes — Fuerza (60 min)

(mismas cargas semana 5)

Miércoles — DOBLE (20 km AM)

  • 4 km → 140–150
  • 12 km → 168–174
  • 4 km → 135–145

PM: 8 km → 120–135

Jueves — Fuerza + 6 km

(secundaria completa)
Run 6 km → 120–135

Viernes — DOBLE

  • AM: 20 km → 140–150
  • PM: 10 km → 120–135

Sábado — 32 km

  • 18 km → 140–150
  • 10 km → 158–165
  • 4 km → 165–170

Domingo — 20 km

  • 20 km → 120–135

📅 SEMANA 7 (~100 km) — CONSOLIDACIÓN

Lunes — VO2 corto

  • 3 km → 135–145
  • 4×1 km → 175–180
  • Rec 400 m → 120–135
  • 2 km → 130–140

Martes — Fuerza (45 min, ligera)

  • Squat 18 kg → 3×10
  • Lat pulldown 60 lb → 3×10
  • Chest press 45 lb → 3×10
  • Leg extension 60 lb → 2×12
  • Leg curl 50 lb → 2×10
  • Pallof 20 kg → 3×12
  • Ab crunch 50 lb → 2×12
  • Gemelos → 3×12

Miércoles — Threshold continuo (14 km)

  • 4 km → 140–150
  • 8 km → 168–172
  • 2 km → 135–145

Jueves — Fuerza ligera + 6 km

(secundaria ligera)
Run 6 km → 120–135

Viernes

  • 14 km → 140–150

Sábado — 24 km

  • 16 km → 140–150
  • 8 km → 158–163

Domingo — 14 km

  • 14 km → 120–135

📅 SEMANA 8 (~65 km) — TAPER

Lunes — VO2 corto

  • 3 km → 135–145
  • 4×800 m → 175–180
  • Rec 400 m → 120–135
  • 2 km → 130–140

Martes — Fuerza (35–40 min)

  • Squat 18 kg → 2×10
  • Lat pulldown 50 lb → 2×12
  • Chest press 40 lb → 2×12
  • Leg extension 50 lb → 2×12
  • Pallof 15 kg → 2×12
  • Gemelos → 2×12

Miércoles — Threshold corto (11 km)

  • 4 km → 140–150
  • 5 km → 168–170
  • 2 km → 135–145

Jueves

  • 6 km → 120–135

Viernes

  • 8 km → 130–140

Sábado — Activación (12 km)

  • 8 km → 135–145
  • 4 km → 158–163

Domingo — 🏁 Maratón San José

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