{"schemaVersion":1,"templateId":"r03","title":"Running competitivo","discipline":"running","experience":"competitive","daysPerWeek":1,"availableDays":[0],"scheduledDaysPerWeek":[1,1,1,1],"maximumSessionMinutes":70,"revision":"2026-11-11.2","description":"Subir el umbral y el VO2máx manteniendo la base aeróbica, con fuerza complementaria para economía de carrera.","status":"source-guided-editorial-adaptation","sourceTemplateUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/r03.json","rulesUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/logica-programas.json","notice":"Distribución de ejemplo según el feedback de Francisco. Dosis no especificadas: reutilizadas de la fuente o propuestas editoriales identificadas. No es un plan individual.","weeks":[{"number":1,"theme":"Carga · 45 km","restDays":[1,2,3,4,5,6],"sessions":[{"id":"r03-focus-w1-s1","title":"Fondo · Fondo de carrera","day":0,"slot":"am","minutes":90,"minimumMinutes":60,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r03-focus-w1-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":90,"preparation":false,"exercises":[{"id":"r03-focus-w1-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":13,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]}]},{"number":2,"theme":"Carga · 49 km","restDays":[1,2,3,4,5,6],"sessions":[{"id":"r03-focus-w2-s1","title":"Fondo · Fondo de carrera","day":0,"slot":"am","minutes":90,"minimumMinutes":60,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r03-focus-w2-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":45,"preparation":false,"exercises":[{"id":"r03-focus-w2-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":11,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]},{"id":"r03-focus-w2-s1-g2","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":45,"preparation":false,"exercises":[{"id":"r03-focus-w2-s1-g2-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":3,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Ritmo 21K"}]}]}]},{"number":3,"theme":"Carga · 53 km","restDays":[1,2,3,4,5,6],"sessions":[{"id":"r03-focus-w3-s1","title":"Fondo · Fondo de carrera","day":0,"slot":"am","minutes":90,"minimumMinutes":60,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r03-focus-w3-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":90,"preparation":false,"exercises":[{"id":"r03-focus-w3-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":16,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]}]},{"number":4,"theme":"Descarga · 38 km","restDays":[1,2,3,4,5,6],"sessions":[{"id":"r03-focus-w4-s1","title":"Fondo · Fondo de carrera","day":0,"slot":"am","minutes":90,"minimumMinutes":60,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r03-focus-w4-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":90,"preparation":false,"exercises":[{"id":"r03-focus-w4-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":11,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]}]}],"notes":[],"warnings":[{"actionLabel":"Ver otras plantillas","action":{"type":"choose-template"},"id":"focus-frequency","label":"Frecuencia a revisar","detail":"La opción de 1 días está disponible, pero no es el reparto recomendado por defecto por Francisco.","suggestion":"Elegí una frecuencia sostenible y revisá la recuperación antes de aumentar el volumen."}]}