{"id":7462,"date":"2018-10-09T12:51:27","date_gmt":"2018-10-09T10:51:27","guid":{"rendered":"\/es-es\/blogs\/running\/?p=7462"},"modified":"2025-01-20T15:42:56","modified_gmt":"2025-01-20T14:42:56","slug":"plan-de-entrenamiento-para-42k-tu-reto-definitivo","status":"publish","type":"post","link":"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/","title":{"rendered":"Plan de Entrenamiento para 42K: el reto definitivo"},"content":{"rendered":"<p>\u00bfQuieres dar el salto definitivo? \u00bfCumplir el gran objetivo de hacer una marat\u00f3n? Este plan de entrenamiento para 42K, elaborado por nuestro colaborador y entrenador de atletismo Ritxar Fern\u00e1ndez, te guiar\u00e1 semana a semana para que cumplas el sue\u00f1o de todo runner.<\/p>\n<p><!--more--><\/p>\n<p>Evidentemente, esta no es la distancia por la que debes empezar: tenemos en nuestro blog otros planes de entrenamiento para preparar <a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/plan-de-entrenamiento-para-5k-vuelta-al-deporte\/\" target=\"_blank\" rel=\"noopener\">carreras de 5K<\/a> o <a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/plan-de-entrenamiento-para-10k\/\" target=\"_blank\" rel=\"noopener\">10K<\/a> con las que podr\u00e1s empezar a matar el gusanillo de la competici\u00f3n y medir si tus entrenamientos est\u00e1n dando sus frutos. Pero <a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/plan-de-entrenamiento-para-21k-te-atreves\/\" target=\"_blank\" rel=\"noopener\">si ya has superado una media marat\u00f3n<\/a>, es el momento de subir al siguiente nivel.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7476\" data-permalink=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/42k_1\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_1.jpg\" data-orig-size=\"640,548\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"42k_1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_1-300x257.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_1.jpg\" class=\"aligncenter wp-image-7476 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_1.jpg\" alt=\"plan de entrenamiento para 42K\" width=\"640\" height=\"548\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_1.jpg 640w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_1-300x257.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2>Pautas para seguir este plan de Entrenamiento para 42K<\/h2>\n<ul>\n<li>Para poder adaptarse a planes de entrenamiento orientados a la preparaci\u00f3n de competiciones, <strong>es imprescindible haber corrido con anterioridad de forma m\u00e1s o menos regular<\/strong>, para poder tener nuestro cuerpo preparado a los impactos y poder&nbsp; asimilar cargas de trabajo. No es&nbsp; recomendable partir de cero, las esperanzas de \u00e9xito no son muchas.<\/li>\n<li><strong>Esto no es un entrenamiento personalizado<\/strong>: cada runner debe adaptar su capacidad al entrenamiento. Siempre es aconsejable una prueba de esfuerzo, ya que s\u00f3lo partiendo de sus resultados un t\u00e9cnico deportivo puede dise\u00f1ar una pauta m\u00e1s personalizada en la adaptaci\u00f3n de los ritmos.<\/li>\n<li><strong>Sesiones<\/strong>: es aconsejable hacerlas en d\u00edas alternos, aprovechando para descansar 1 d\u00eda.<\/li>\n<li>Debemos utilizar los d\u00edas de recuperaci\u00f3n entre sesiones para poder asimilar la carga de trabajo. Para ello son de gran ayuda masajes, fisioterapia, hidroterapia, crioterapia y dem\u00e1s herramientas.<\/li>\n<li><strong>Series<\/strong>: Respeta las recuperaciones e intenta hacerlas en terreno llano.<\/li>\n<li><strong>Cuestas<\/strong>: no se trata de esprintar, hay que subirlas a ritmo vivo y progresivo.<\/li>\n<li><strong>Entrenar con puls\u00f3metro <\/strong>nos ayuda a conocer las reacciones de nuestro organismo al esfuerzo, as\u00ed que es totalmente recomendable.<\/li>\n<\/ul>\n<p><strong>Rodajes progresivos<\/strong>: recuerda c\u00f3mo son los ritmos de entrenamiento que te proponemos: v1-2 son aer\u00f3bicos, no debemos dar toda nuestra capacidad:<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"57\"><strong>Ritmo<\/strong><\/td>\n<td width=\"522\"><strong>Caracter\u00edsticas<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"57\"><strong>V1<\/strong><\/td>\n<td width=\"522\"><strong>Ritmo regenerativo y de calentamiento<\/strong>. Pulso bajo: podemos hablar y correr sin problemas.<\/td>\n<\/tr>\n<tr>\n<td width=\"57\"><strong>V2<\/strong><\/td>\n<td width=\"522\"><strong>Aer\u00f3bico extensivo<\/strong>. Nos cuesta un poco m\u00e1s hablar, pero todav\u00eda estructuramos frases. Lo utilizaremos como rodaje base<\/td>\n<\/tr>\n<tr>\n<td width=\"57\"><strong>V3<\/strong><\/td>\n<td width=\"522\"><strong>Aer\u00f3bico intensivo<\/strong>. Cercano al ritmo de competici\u00f3n, nos cuesta hablar y correr. No estructuramos frases, palabras sueltas,&nbsp; lo utilizamos para series largas y a ritmo de competici\u00f3n<\/td>\n<\/tr>\n<tr>\n<td width=\"57\"><strong>V4<\/strong><\/td>\n<td width=\"522\"><strong>Anaer\u00f3bico<\/strong>. Est\u00e1 por encima de nuestro ritmo de competici\u00f3n. No podemos hablar ni aguantar mucho tiempo: lo utilizamos para series cortas.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7477\" data-permalink=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/42k_2\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_2.jpg\" data-orig-size=\"640,427\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"42k_2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_2-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_2.jpg\" class=\"aligncenter wp-image-7477 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_2.jpg\" alt=\"plan de entrenamiento para 42K\" width=\"640\" height=\"427\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_2.jpg 640w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_2-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>\u00a1Y vamos ya al turr\u00f3n!: \u00e9ste es tu plan de entrenamiento para 42K.<\/p>\n<p><strong>Duraci\u00f3n del Plan de entrenamiento para 42K<\/strong>: 16 semanas.<\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 1<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">8 Km. rodaje V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">Calentar 3 Km. + 6X150m. cuestas. Recuperaci\u00f3n: bajar trotando suave o casi andando + 3KM V2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">14 Km. V1-2.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 2<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">8 Km. rodaje V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">Gimnasio.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + 12 cambios de 1&#8242; fuerte. REC: 1&#8242; caminando r\u00e1pido.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">14 Km. rodaje progresivo.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7478\" data-permalink=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/42k_3\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_3.jpg\" data-orig-size=\"640,514\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"42k_3\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_3-300x241.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_3.jpg\" class=\"aligncenter wp-image-7478 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_3.jpg\" alt=\"plan de entrenamiento para 42K\" width=\"640\" height=\"514\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_3.jpg 640w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_3-300x241.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 3<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">8 Km. rodaje V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar. + 2 x (6 cuestas de 1&#8242;). REC: bajar trotando despacio, y entre grupos 3&#8242; + 3 KM V2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. rodaje progresivo: 2 \u00faltimos&nbsp; kil\u00f3metros cercanos al ritmo de competici\u00f3n.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">Rodaje 15 Km.&nbsp; V1-2.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 4<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">8 Km. rodaje V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar. + 3 cambios de 10&#8242;, V3. REC: 2&#8242; trote V0.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">Gimnasio.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">15 Km.&nbsp; V1-2.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 5<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 KM calentar + 8 series de 800 m., V3. REC: 2&#8242;.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">Competici\u00f3n entre 7-10 Km.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 6<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2 +&nbsp;6&nbsp; trotes progresivos de 100m. REC: 1&#8242;.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + 7 cambios de 5&#8242; V3. REC : 90&#8221; caminando r\u00e1pido.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">18 Km. V1-2.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7479\" data-permalink=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/42k_4\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_4.jpg\" data-orig-size=\"640,427\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"42k_4\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_4-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_4.jpg\" class=\"aligncenter wp-image-7479 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_4.jpg\" alt=\"plan de entrenamiento para 42K\" width=\"640\" height=\"427\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_4.jpg 640w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_4-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 7<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + 4 series de 2 Km. V3. REC : 120&#8221; caminando.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2 + 5 trotes progresivos 200 m. REC: 60&#8221;.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">18 Km. rodaje ( 12 Km. V2 + 6 KM V3 ).<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 8<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + 3 series de 3 Km. V3. REC 3&#8242; trotando V0.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">22 km. rodaje V1-2.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 9<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + 6 series de 1200m.&nbsp; REC: 2&#8242; trote V0.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">8 Km. V1-2 rodaje + 8 trotes progresivos de 100 m. REC : 1&#8242; caminando.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">Competici\u00f3n, 10-15 Km.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7481\" data-permalink=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/42k_6\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_6.jpg\" data-orig-size=\"640,480\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"42k_6\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_6-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_6.jpg\" class=\"aligncenter wp-image-7481 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_6.jpg\" alt=\"plan de entrenamiento para 42K\" width=\"640\" height=\"480\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_6.jpg 640w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_6-300x225.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 10: Recuperaci\u00f3n<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">40&#8242; de bici est\u00e1tica o el\u00edptica.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">8 Km. V1-2 + estirar.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">40&#8242; de bici est\u00e1tica o el\u00edptica.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">12 Km. V1-2&nbsp; rodaje.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 11<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">12 Km. V1-2 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + series 3000+2000+3000+2000+1000 V3. REC 2&#8242;.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">12 Km. V1-2 rodaje +&nbsp; 5 trotes progresivos de 150 m. REC 1&#8242;.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">25 Km. rodaje V1-2.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 12<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + 2 series de 4 Km. V3. REC 3&#8242; caminando.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km.&nbsp; V1- 2. Rodaje + 6 trotes progresivos de 100 m. REC: 1&#8242;.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">Competici\u00f3n Media Marat\u00f3n con calentamiento previo de 5 Km.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7482\" data-permalink=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/42k_7\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_7.jpg\" data-orig-size=\"640,427\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"42k_7\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_7-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_7.jpg\" class=\"aligncenter wp-image-7482 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_7.jpg\" alt=\"plan de entrenamiento para 42K\" width=\"640\" height=\"427\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_7.jpg 640w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_7-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/h2>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 13<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1 \u20132 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + series 1000+1500+2000+2000+1500+500 V3. REC 2&#8242; trote V0.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. V1 \u20132 rodaje + 5 trotes progresivos de 150 m., REC 1&#8242; caminando.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">30 Km. V1 \u20132 rodaje.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 14<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">10 Km. V1 \u20132 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + rodaje controlado a ritmo competici\u00f3n,&nbsp; 5 kilometros V3,&nbsp; recuperar 3&#8242; V0 + 4 kilometros V3.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">8 Km. V1 \u20132 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">25 Km. V1 \u20132 rodaje.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 15<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">8 Km. V1 \u20132 rodaje.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3&#8242; calentar +&nbsp; series 3 X 1500 m., V3. REC 2&#8242;.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">10 Km. V1-2.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">15 Km. V1 \u20132.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><strong><u>Plan de entrenamiento para 42K, Semana 16: Competici\u00f3n Maraton<\/u><\/strong><\/h2>\n<table>\n<tbody>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n<\/strong><\/td>\n<td width=\"503\"><strong>Entrenamiento<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 1<\/strong><\/td>\n<td width=\"503\">8 Km. V1 \u20132.&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 2<\/strong><\/td>\n<td width=\"503\">3 Km. calentar + 3&nbsp; series de 4&#8242; a ritmo de competici\u00f3n. REC. 3&#8242; trotando V0.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 3<\/strong><\/td>\n<td width=\"503\">5 Km. rodaje V0 + 4X100 m. trote progresivo.<\/td>\n<\/tr>\n<tr>\n<td width=\"73\"><strong>Sesi\u00f3n 4<\/strong><\/td>\n<td width=\"503\">Marat\u00f3n.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7483\" data-permalink=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/42k_8\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_8.jpg\" data-orig-size=\"640,480\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"42k_8\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_8-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_8.jpg\" class=\"aligncenter wp-image-7483 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_8.jpg\" alt=\"plan de entrenamiento para 42K\" width=\"640\" height=\"480\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_8.jpg 640w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_8-300x225.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Si esta no es tu distancia objetivo, recuerda que tenemos otros planes de entrenamiento para ti:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Ver <strong><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/plan-de-entrenamiento-para-5k-vuelta-al-deporte\/\" target=\"_blank\" rel=\"noopener\">Plan de Entrenamiento para 5K<\/a><\/strong>.<\/li>\n<li>Ver <strong><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/plan-de-entrenamiento-para-10k\/\" target=\"_blank\" rel=\"noopener\">Plan de Entrenamiento para 10K<\/a><\/strong>.<\/li>\n<li>Ver <strong><a href=\"https:\/\/www.forumsport.com\/es-es\/blogs\/running\/plan-de-entrenamiento-para-21k-te-atreves\/\" target=\"_blank\" rel=\"noopener\">Plan de Entrenamiento para 21K<\/a><\/strong>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Por <strong>Ritxar Fern\u00e1ndez<\/strong>, t\u00e9cnico deportivo y entrenador de atletismo y triatl\u00f3n. Tester y especialista runner en Forum Sport.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQuieres dar el salto definitivo? \u00bfCumplir el gran objetivo de hacer una marat\u00f3n? Este plan de entrenamiento para 42K, elaborado por nuestro colaborador y entrenador de atletismo Ritxar Fern\u00e1ndez, te guiar\u00e1 semana a semana para que cumplas el sue\u00f1o de todo runner. [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/running\/plan-de-entrenamiento-para-42k-tu-reto-definitivo\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":7475,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"3","_mi_skip_tracking":false,"ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[3],"tags":[],"class_list":{"0":"post-7462","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento"},"jetpack_publicize_connections":[],"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2018\/10\/42k_portada.jpg","jetpack_shortlink":"https:\/\/wp.me\/p6LYZF-1Wm","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/7462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/comments?post=7462"}],"version-history":[{"count":17,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/7462\/revisions"}],"predecessor-version":[{"id":23411,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/7462\/revisions\/23411"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media\/7475"}],"wp:attachment":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media?parent=7462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/categories?post=7462"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/tags?post=7462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}