{"id":"r02","code":"R02","name":"Running · Amateur","discipline":"running","experience":"amateur","sport":null,"schemaVersion":2,"status":"francisco-reference","review":{"state":"source-provided","authoredBy":"Francisco Martin","reviewedBy":null,"date":"2026-11-06"},"description":"Subir volumen de forma segura e introducir la primera sesión de calidad.","eligibility":"Experiencia mínima (criterio principal) - 6 meses a 2 años corriendo regularmente. - Corre 30-40' continuos y lleva 15-25 km semanales. Marcas orientativas (NO excluyentes) - 5K entre 25' y 32' · 10K entre 50' y 65'. Para qué distancias sirve - SÍ: 5K y 10K; base para un primer 21K. - NO: preparación específica de 21K, maratón o ultra.","purpose":"- Subir volumen de forma segura e introducir la primera sesión de calidad.","equipment":["- Zapatillas, reloj (GPS recomendado). Fuerza: mancuernas o kettlebell, cajón."],"limitations":["Conversión estructurada del documento fuente; sin aprobación personal adicional de Francisco Martin.","Las duraciones de bloques sin tiempo explícito son estimaciones de distribución para el calendario."],"cycleWeeks":4,"periodization":"- Subida semanal: 7-8% (26 > 28 > 30). Semana 4: -25%.\n- Siguiente ciclo: arrancar en 28 km (S2 como S1) y llegar a 32-35.\n- Calidad: fartlek 6 > 8 repeticiones; tempo 3 x 6' > 3 x 8' > 2 x 12'.\n- Fuerza: subir carga cuando las series salen a RPE 6-7.\n- Pasar a R03 cuando sostiene 35 km semanales con 1 calidad sin\n  molestias y quiere sumar un quinto día.","progression":{"entry":"Experiencia mínima (criterio principal)\n- 6 meses a 2 años corriendo regularmente.\n- Corre 30-40' continuos y lleva 15-25 km semanales.\n\nMarcas orientativas (NO excluyentes)\n- 5K entre 25' y 32' · 10K entre 50' y 65'.\n\nPara qué distancias sirve\n- SÍ: 5K y 10K; base para un primer 21K.\n- NO: preparación específica de 21K, maratón o ultra.","advance":"- Subida semanal: 7-8% (26 > 28 > 30). Semana 4: -25%.\n- Siguiente ciclo: arrancar en 28 km (S2 como S1) y llegar a 32-35.\n- Calidad: fartlek 6 > 8 repeticiones; tempo 3 x 6' > 3 x 8' > 2 x 12'.\n- Fuerza: subir carga cuando las series salen a RPE 6-7.\n- Pasar a R03 cuando sostiene 35 km semanales con 1 calidad sin\n  molestias y quiere sumar un quinto día.","deload":"- Subida semanal: 7-8% (26 > 28 > 30). Semana 4: -25%.\n- Siguiente ciclo: arrancar en 28 km (S2 como S1) y llegar a 32-35.\n- Calidad: fartlek 6 > 8 repeticiones; tempo 3 x 6' > 3 x 8' > 2 x 12'.\n- Fuerza: subir carga cuando las series salen a RPE 6-7.\n- Pasar a R03 cuando sostiene 35 km semanales con 1 calidad sin\n  molestias y quiere sumar un quinto día.","stop":"- Sin GPS: todo por tiempo (6 km Z2 ≈ 40'; ajustar a su ritmo).\n- Cinta: 1% de inclinación.\n- Si hay molestias: cambiar la calidad por Z2 esa semana.\n- Duración mínima viable: calidad 35'; fondo 45'.\n- Versión 3 días: eliminar el sábado.\n- No se cambia: 1 sola sesión de calidad por semana en este nivel.\n\n- Subida semanal: 7-8% (26 > 28 > 30). Semana 4: -25%.\n- Siguiente ciclo: arrancar en 28 km (S2 como S1) y llegar a 32-35.\n- Calidad: fartlek 6 > 8 repeticiones; tempo 3 x 6' > 3 x 8' > 2 x 12'.\n- Fuerza: subir carga cuando las series salen a RPE 6-7.\n- Pasar a R03 cuando sostiene 35 km semanales con 1 calidad sin\n  molestias y quiere sumar un quinto día."},"adaptationRules":{"automatic":[],"manual":["Imprescindible: FONDO y CALIDAD.\nImportante: Z2 del jueves y FUERZA A.\nOpcional: Z2 corto del sábado y FUERZA B.\nRecorte: sábado > fuerza B > acortar el Z2 del jueves.","- Sin GPS: todo por tiempo (6 km Z2 ≈ 40'; ajustar a su ritmo).\n- Cinta: 1% de inclinación.\n- Si hay molestias: cambiar la calidad por Z2 esa semana.\n- Duración mínima viable: calidad 35'; fondo 45'.\n- Versión 3 días: eliminar el sábado.\n- No se cambia: 1 sola sesión de calidad por semana en este nivel."],"forbidden":[]},"exerciseAlternatives":[],"sourceIds":[],"reviewChecklist":["Conservar las dosis, variantes, prioridades y reglas del documento original.","La conversión no equivale a aprobación individual del programa."],"sourceDocument":{"filename":"R02_Running_amateur.txt","text":"==========================================================\nR02 · RUNNING AMATEUR\nFrancisco Martín · Biblioteca de plantillas v1\nBase general por nivel · ciclo completo de 4 semanas\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- Zonas por esfuerzo (RPE 1-10):\n  Z2 ........ RPE 3-4, conversacional\n  Tempo ..... RPE 6-7, sostenido, frases cortas (ritmo de ~1 hora)\n  Fartlek ... cambios de ritmo: \"fuerte\" = RPE 7-8, \"suave\" = Z2\n  Progresivo  aceleración suave de 20\" sin llegar a sprint\n- Duración máxima de cada sesión: 70 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- 6 meses a 2 años corriendo regularmente.\n- Corre 30-40' continuos y lleva 15-25 km semanales.\n\nMarcas orientativas (NO excluyentes)\n- 5K entre 25' y 32' · 10K entre 50' y 65'.\n\nPara qué distancias sirve\n- SÍ: 5K y 10K; base para un primer 21K.\n- NO: preparación específica de 21K, maratón o ultra.\n\nObjetivo\n- Subir volumen de forma segura e introducir la primera sesión de calidad.\n\nQué lo distingue de R01 y R03\n- R01: correr-caminar, sin calidad.\n- R02: 4 días, 22-30 km (hasta 35 en ciclos siguientes), 1 calidad.\n- R03: 5 días, 45-53 km, 2 calidades.\n\nEquipamiento necesario\n- Zapatillas, reloj (GPS recomendado). Fuerza: mancuernas o kettlebell, cajón.\n\n\n----------------------------------------------------------\n2. CALENDARIO (igual las 4 semanas)\n----------------------------------------------------------\n4 días de carrera + 2 sesiones de fuerza de 25'\n\nLunes ....... Descanso\nMartes ...... CALIDAD (fartlek / tempo)\nMiércoles ... FUERZA A\nJueves ...... Z2\nViernes ..... FUERZA B (o descanso)\nSábado ...... Z2 corto + progresivos\nDomingo ..... FONDO\n\nKm por semana: S1 26 · S2 28 · S3 30 · S4 22 (descarga)\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento para calidad (12'): 10' Z2 + 3 progresivos.\nVuelta a la calma (8'): trote muy suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y flexores de cadera.\n\nCALIDAD · 45-50' · primera exposición a ritmos sostenidos.\nZ2 · 35-45' · volumen aeróbico.\nZ2 corto + progresivos · 25-30'.\nFONDO · 55-70' · resistencia aeróbica.\nFUERZA A/B · 25'.\n\n\n----------------------------------------------------------\n4. EJERCICIOS · CICLO COMPLETO\n----------------------------------------------------------\n\nSEMANA 1 · 26 km\n  Martes: 12' + 6 x (2' fuerte + 2' suave) + 8' (7 km)\n  Jueves: 6 km Z2\n  Sábado: 4 km Z2 + 4 progresivos\n  Domingo: 9 km Z2\n\nSEMANA 2 · 28 km\n  Martes: 12' + 3 x 6' tempo, rec 2' trote + 8' (8 km)\n  Jueves: 6 km Z2\n  Sábado: 4 km Z2 + 5 progresivos\n  Domingo: 10 km Z2\n\nSEMANA 3 · 30 km\n  Martes: 12' + 2 x 10' tempo, rec 3' trote + 8' (8 km)\n  Jueves: 7 km Z2\n  Sábado: 4 km Z2 + 6 progresivos\n  Domingo: 11 km Z2\n\nSEMANA 4 · DESCARGA · 22 km\n  Martes: 12' + 6 x (1' fuerte + 2' suave) + 8' (6 km)\n  Jueves: 5 km Z2\n  Sábado: 3 km Z2 + 4 progresivos\n  Domingo: 8 km Z2\n  Opcional: test de 5K el sábado en lugar del Z2 corto.\n\nFUERZA A (miércoles · 25')\n..........................................................\nA · Sentadilla goblet [TH: Goblet Squat] · 3 x 8 · RPE 7-8 · descanso 1'30\"\nB · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB] · 3 x 8\nC1 · Elevación de gemelos con carga [TH: Standing Calf Raise] · 3 x 12\nC2 · Plancha lateral [TH: Side Plank] · 3 x 25\" por lado\n\nFUERZA B (viernes · 25')\n..........................................................\nA · Step-up con mancuernas [TH: Weighted Step Ups] · 3 x 8 por pierna\nB · Puente de glúteo a una pierna [TH: Single Leg Glute Bridge] · 3 x 10\nC · Saltos pogo [TH: Pogo Jumps] · 3 x 10 · contacto corto\nD · Dead bug [TH: Dead Bug] · 2 x 8 por lado\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: FONDO y CALIDAD.\nImportante: Z2 del jueves y FUERZA A.\nOpcional: Z2 corto del sábado y FUERZA B.\nRecorte: sábado > fuerza B > acortar el Z2 del jueves.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sin GPS: todo por tiempo (6 km Z2 ≈ 40'; ajustar a su ritmo).\n- Cinta: 1% de inclinación.\n- Si hay molestias: cambiar la calidad por Z2 esa semana.\n- Duración mínima viable: calidad 35'; fondo 45'.\n- Versión 3 días: eliminar el sábado.\n- No se cambia: 1 sola sesión de calidad por semana en este nivel.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\n- Subida semanal: 7-8% (26 > 28 > 30). Semana 4: -25%.\n- Siguiente ciclo: arrancar en 28 km (S2 como S1) y llegar a 32-35.\n- Calidad: fartlek 6 > 8 repeticiones; tempo 3 x 6' > 3 x 8' > 2 x 12'.\n- Fuerza: subir carga cuando las series salen a RPE 6-7.\n- Pasar a R03 cuando sostiene 35 km semanales con 1 calidad sin\n  molestias y quiere sumar un quinto día.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Distribución piramidal en recreativos: mayoría en Z2, algo de tempo.\n   · Rosenblat y col. 2025, Sports Med. doi.org/10.1007/s40279-024-02149-3\n2. Progresión de volumen menor a 10% semanal; saltos de más de 30% se\n   asociaron a lesiones por distancia.\n   · Nielsen y col. 2014, JOSPT. doi.org/10.2519/jospt.2014.5164\n3. Fuerza (pesada + pliometría) mejora economía y rendimiento.\n   · Eihara y col. 2022. doi.org/10.1186/s40798-022-00511-1\n   · Llanos-Lagos y col. 2024. doi.org/10.1007/s40279-024-02018-z\n4. Fuerza de piernas el día suave o sin carrera, no antes de la calidad.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n\nCriterio propio de Francisco Martín\n- Ciclo 3 + 1 y zonas por esfuerzo para no depender de laboratorio.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n","correctedText":"==========================================================\nR02 · RUNNING AMATEUR\nFrancisco Martín · Biblioteca de plantillas v1\nBase general por nivel · ciclo completo de 4 semanas\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- Zonas por esfuerzo (RPE 1-10):\n  Z2 ........ RPE 3-4, conversacional\n  Tempo ..... RPE 6-7, sostenido, frases cortas (ritmo de ~1 hora)\n  Fartlek ... cambios de ritmo: \"fuerte\" = RPE 7-8, \"suave\" = Z2\n  Progresivo  aceleración suave de 20\" sin llegar a sprint\n- Duración máxima de cada sesión: 70 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- 6 meses a 2 años corriendo regularmente.\n- Corre 30-40' continuos y lleva 15-25 km semanales.\n\nMarcas orientativas (NO excluyentes)\n- 5K entre 25' y 32' · 10K entre 50' y 65'.\n\nPara qué distancias sirve\n- SÍ: 5K y 10K; base para un primer 21K.\n- NO: preparación específica de 21K, maratón o ultra.\n\nObjetivo\n- Subir volumen de forma segura e introducir la primera sesión de calidad.\n\nQué lo distingue de R01 y R03\n- R01: correr-caminar, sin calidad.\n- R02: 4 días, 22-30 km (hasta 35 en ciclos siguientes), 1 calidad.\n- R03: 5 días, 45-53 km, 2 calidades.\n\nEquipamiento necesario\n- Zapatillas, reloj (GPS recomendado). Fuerza: mancuernas o kettlebell, cajón.\n\n\n----------------------------------------------------------\n2. CALENDARIO (igual las 4 semanas)\n----------------------------------------------------------\n4 días de carrera + 2 sesiones de fuerza de 25'\n\nLunes ....... Descanso\nMartes ...... CALIDAD (fartlek / tempo)\nMiércoles ... FUERZA A\nJueves ...... Z2\nViernes ..... FUERZA B (o descanso)\nSábado ...... Z2 corto + progresivos\nDomingo ..... FONDO\n\nKm por semana: S1 26 · S2 28 · S3 30 · S4 22 (descarga)\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento para calidad (12'): 10' Z2 + 3 progresivos.\nVuelta a la calma (8'): trote muy suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y flexores de cadera.\n\nCALIDAD · 45-50' · primera exposición a ritmos sostenidos.\nZ2 · 35-45' · volumen aeróbico.\nZ2 corto + progresivos · 25-30'.\nFONDO · 55-70' · resistencia aeróbica.\nFUERZA A/B · 25'.\n\n\n----------------------------------------------------------\n4. EJERCICIOS · CICLO COMPLETO\n----------------------------------------------------------\n\nSEMANA 1 · 26 km\n  Martes: 12' + 6 x (2' fuerte + 2' suave) + 8' (7 km)\n  Jueves: 6 km Z2\n  Sábado: 4 km Z2 + 4 progresivos\n  Domingo: 9 km Z2\n\nSEMANA 2 · 28 km\n  Martes: 12' + 3 x 6' tempo, rec 2' trote + 8' (8 km)\n  Jueves: 6 km Z2\n  Sábado: 4 km Z2 + 5 progresivos\n  Domingo: 10 km Z2\n\nSEMANA 3 · 30 km\n  Martes: 12' + 2 x 10' tempo, rec 3' trote + 8' (8 km)\n  Jueves: 7 km Z2\n  Sábado: 4 km Z2 + 6 progresivos\n  Domingo: 11 km Z2\n\nSEMANA 4 · DESCARGA · 22 km\n  Martes: 12' + 6 x (1' fuerte + 2' suave) + 8' (6 km)\n  Jueves: 5 km Z2\n  Sábado: 3 km Z2 + 4 progresivos\n  Domingo: 8 km Z2\n  Opcional: test de 5K el sábado en lugar del Z2 corto.\n\nFUERZA A (miércoles · 25')\n..........................................................\nA · Sentadilla goblet [TH: Goblet Squat] · 3 x 8 · RPE 7-8 · descanso 1'30\"\nB · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB] · 3 x 8\nC1 · Elevación de gemelos con carga [TH: Standing Calf Raise] · 3 x 12\nC2 · Plancha lateral [TH: Side Plank] · 3 x 25\" por lado\n\nFUERZA B (viernes · 25')\n..........................................................\nA · Step-up con mancuernas [TH: Weighted Step Ups] · 3 x 8 por pierna\nB · Puente de glúteo a una pierna [TH: Single Leg Glute Bridge] · 3 x 10\nC · Saltos pogo [TH: Pogo Jumps] · 3 x 10 · contacto corto\nD · Dead bug [TH: Dead Bug] · 2 x 8 por lado\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: FONDO y CALIDAD.\nImportante: Z2 del jueves y FUERZA A.\nOpcional: Z2 corto del sábado y FUERZA B.\nRecorte: sábado > fuerza B > acortar el Z2 del jueves.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sin GPS: todo por tiempo (6 km Z2 ≈ 40'; ajustar a su ritmo).\n- Cinta: 1% de inclinación.\n- Si hay molestias: cambiar la calidad por Z2 esa semana.\n- Duración mínima viable: calidad 35'; fondo 45'.\n- Versión 3 días: eliminar el sábado.\n- No se cambia: 1 sola sesión de calidad por semana en este nivel.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\n- Subida semanal: 7-8% (26 > 28 > 30). Semana 4: -25%.\n- Siguiente ciclo: arrancar en 28 km (S2 como S1) y llegar a 32-35.\n- Calidad: fartlek 6 > 8 repeticiones; tempo 3 x 6' > 3 x 8' > 2 x 12'.\n- Fuerza: subir carga cuando las series salen a RPE 6-7.\n- Pasar a R03 cuando sostiene 35 km semanales con 1 calidad sin\n  molestias y quiere sumar un quinto día.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Distribución piramidal en recreativos: mayoría en Z2, algo de tempo.\n   · Rosenblat y col. 2025, Sports Med. doi.org/10.1007/s40279-024-02149-3\n2. Progresión de volumen menor a 10% semanal; saltos de más de 30% se\n   asociaron a lesiones por distancia.\n   · Nielsen y col. 2014, JOSPT. doi.org/10.2519/jospt.2014.5164\n3. Fuerza (pesada + pliometría) mejora economía y rendimiento.\n   · Eihara y col. 2022. doi.org/10.1186/s40798-022-00511-1\n   · Llanos-Lagos y col. 2024. doi.org/10.1007/s40279-024-02018-z\n4. Fuerza de piernas el día suave o sin carrera, no antes de la calidad.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n\nCriterio propio de Francisco Martín\n- Ciclo 3 + 1 y zonas por esfuerzo para no depender de laboratorio.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n"},"editorialCorrections":[],"sourceSections":{"1":"Experiencia mínima (criterio principal)\n- 6 meses a 2 años corriendo regularmente.\n- Corre 30-40' continuos y lleva 15-25 km semanales.\n\nMarcas orientativas (NO excluyentes)\n- 5K entre 25' y 32' · 10K entre 50' y 65'.\n\nPara qué distancias sirve\n- SÍ: 5K y 10K; base para un primer 21K.\n- NO: preparación específica de 21K, maratón o ultra.\n\nObjetivo\n- Subir volumen de forma segura e introducir la primera sesión de calidad.\n\nQué lo distingue de R01 y R03\n- R01: correr-caminar, sin calidad.\n- R02: 4 días, 22-30 km (hasta 35 en ciclos siguientes), 1 calidad.\n- R03: 5 días, 45-53 km, 2 calidades.\n\nEquipamiento necesario\n- Zapatillas, reloj (GPS recomendado). Fuerza: mancuernas o kettlebell, cajón.","2":"4 días de carrera + 2 sesiones de fuerza de 25'\n\nLunes ....... Descanso\nMartes ...... CALIDAD (fartlek / tempo)\nMiércoles ... FUERZA A\nJueves ...... Z2\nViernes ..... FUERZA B (o descanso)\nSábado ...... Z2 corto + progresivos\nDomingo ..... FONDO\n\nKm por semana: S1 26 · S2 28 · S3 30 · S4 22 (descarga)","3":"Calentamiento para calidad (12'): 10' Z2 + 3 progresivos.\nVuelta a la calma (8'): trote muy suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de tobillo, cadera y flexores de cadera.\n\nCALIDAD · 45-50' · primera exposición a ritmos sostenidos.\nZ2 · 35-45' · volumen aeróbico.\nZ2 corto + progresivos · 25-30'.\nFONDO · 55-70' · resistencia aeróbica.\nFUERZA A/B · 25'.","4":"SEMANA 1 · 26 km\n  Martes: 12' + 6 x (2' fuerte + 2' suave) + 8' (7 km)\n  Jueves: 6 km Z2\n  Sábado: 4 km Z2 + 4 progresivos\n  Domingo: 9 km Z2\n\nSEMANA 2 · 28 km\n  Martes: 12' + 3 x 6' tempo, rec 2' trote + 8' (8 km)\n  Jueves: 6 km Z2\n  Sábado: 4 km Z2 + 5 progresivos\n  Domingo: 10 km Z2\n\nSEMANA 3 · 30 km\n  Martes: 12' + 2 x 10' tempo, rec 3' trote + 8' (8 km)\n  Jueves: 7 km Z2\n  Sábado: 4 km Z2 + 6 progresivos\n  Domingo: 11 km Z2\n\nSEMANA 4 · DESCARGA · 22 km\n  Martes: 12' + 6 x (1' fuerte + 2' suave) + 8' (6 km)\n  Jueves: 5 km Z2\n  Sábado: 3 km Z2 + 4 progresivos\n  Domingo: 8 km Z2\n  Opcional: test de 5K el sábado en lugar del Z2 corto.\n\nFUERZA A (miércoles · 25')\n..........................................................\nA · Sentadilla goblet [TH: Goblet Squat] · 3 x 8 · RPE 7-8 · descanso 1'30\"\nB · Peso muerto rumano con mancuernas [TH: Romanian Deadlift with DB] · 3 x 8\nC1 · Elevación de gemelos con carga [TH: Standing Calf Raise] · 3 x 12\nC2 · Plancha lateral [TH: Side Plank] · 3 x 25\" por lado\n\nFUERZA B (viernes · 25')\n..........................................................\nA · Step-up con mancuernas [TH: Weighted Step Ups] · 3 x 8 por pierna\nB · Puente de glúteo a una pierna [TH: Single Leg Glute Bridge] · 3 x 10\nC · Saltos pogo [TH: Pogo Jumps] · 3 x 10 · contacto corto\nD · Dead bug [TH: Dead Bug] · 2 x 8 por lado","5":"Imprescindible: FONDO y CALIDAD.\nImportante: Z2 del jueves y FUERZA A.\nOpcional: Z2 corto del sábado y FUERZA B.\nRecorte: sábado > fuerza B > acortar el Z2 del jueves.","6":"- Sin GPS: todo por tiempo (6 km Z2 ≈ 40'; ajustar a su ritmo).\n- Cinta: 1% de inclinación.\n- Si hay molestias: cambiar la calidad por Z2 esa semana.\n- Duración mínima viable: calidad 35'; fondo 45'.\n- Versión 3 días: eliminar el sábado.\n- No se cambia: 1 sola sesión de calidad por semana en este nivel.","7":"- Subida semanal: 7-8% (26 > 28 > 30). Semana 4: -25%.\n- Siguiente ciclo: arrancar en 28 km (S2 como S1) y llegar a 32-35.\n- Calidad: fartlek 6 > 8 repeticiones; tempo 3 x 6' > 3 x 8' > 2 x 12'.\n- Fuerza: subir carga cuando las series salen a RPE 6-7.\n- Pasar a R03 cuando sostiene 35 km semanales con 1 calidad sin\n  molestias y quiere sumar un quinto día.","8":"1. Distribución piramidal en recreativos: mayoría en Z2, algo de tempo.\n   · Rosenblat y col. 2025, Sports Med. doi.org/10.1007/s40279-024-02149-3\n2. Progresión de volumen menor a 10% semanal; saltos de más de 30% se\n   asociaron a lesiones por distancia.\n   · Nielsen y col. 2014, JOSPT. doi.org/10.2519/jospt.2014.5164\n3. Fuerza (pesada + pliometría) mejora economía y rendimiento.\n   · Eihara y col. 2022. doi.org/10.1186/s40798-022-00511-1\n   · Llanos-Lagos y col. 2024. doi.org/10.1007/s40279-024-02018-z\n4. Fuerza de piernas el día suave o sin carrera, no antes de la calidad.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n\nCriterio propio de Francisco Martín\n- Ciclo 3 + 1 y zonas por esfuerzo para no depender de laboratorio.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3"},"notation":"Notación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- Zonas por esfuerzo (RPE 1-10):\n  Z2 ........ RPE 3-4, conversacional\n  Tempo ..... 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