{"id":20627,"date":"2025-10-20T14:16:54","date_gmt":"2025-10-20T12:16:54","guid":{"rendered":"https:\/\/www.alssport.es\/blog\/?p=20627"},"modified":"2025-10-20T14:16:55","modified_gmt":"2025-10-20T12:16:55","slug":"plan-de-entrenamiento-de-10k-para-bajar-de-50-minutos","status":"publish","type":"post","link":"https:\/\/www.alssport.es\/blog\/plan-de-entrenamiento-de-10k-para-bajar-de-50-minutos\/","title":{"rendered":"Plan de entrenamiento de 10K para bajar de 50 minutos"},"content":{"rendered":"<div id=\"pl-20627\"  class=\"panel-layout\" ><div id=\"pg-20627-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-20627-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-20627-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span style=\"font-weight: 400;\">Hoy no vamos a andarnos con chiquitas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sabemos que quieres proponerte retos y que quieres <\/span><i><span style=\"font-weight: 400;\">apretar <\/span><\/i><span style=\"font-weight: 400;\">subiendo el nivel en tus carreras.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Por ello te vamos a proponer un <\/span><b>plan de entrenamiento de 10k para bajar de 50 minutos<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/www.alssport.es\/blog\/consejos-nutricion-para-un-10k\/\"><span style=\"font-weight: 400;\">Esto te puede interesar&gt;Consejos nutrici\u00f3n para un 10K<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Que hemos visto que le has pillado <\/span><i><span style=\"font-weight: 400;\">el gustillo <\/span><\/i><span style=\"font-weight: 400;\">a las <\/span><b>carreras de 10k <\/b><span style=\"font-weight: 400;\">y cada vez vas m\u00e1s c\u00f3modo o c\u00f3moda corriendo en ellas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ha llegado el momento de ir un poco m\u00e1s all\u00e1.<\/span><\/p>\n<p>&nbsp;<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenidos del Art\u00edculo<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabla de contenidos\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.alssport.es\/blog\/plan-de-entrenamiento-de-10k-para-bajar-de-50-minutos\/#Reto_importante\" >Reto importante<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.alssport.es\/blog\/plan-de-entrenamiento-de-10k-para-bajar-de-50-minutos\/#Ata_bien_tus_zapatillas\" >Ata bien tus zapatillas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.alssport.es\/blog\/plan-de-entrenamiento-de-10k-para-bajar-de-50-minutos\/#Detalles_importantes\" >Detalles importantes<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Reto_importante\"><\/span><span style=\"font-weight: 400;\">Reto importante<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Para lucir el dorsal de ese <\/span><b>10k <\/b><span style=\"font-weight: 400;\">que tienes marcado en rojo en el calendario, esta vez, te va a tocar sudar la camiseta.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No nos preocupa porque sabemos que eres una persona comprometida contigo y con el reto que tienes por delante. Porque <\/span><b>entrenar y correr un 10k por debajo de 50 minutos <\/b><span style=\"font-weight: 400;\">ya son palabras mayores.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a1Nuestro respeto antes de darte unas importantes pautas!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ata_bien_tus_zapatillas\"><\/span><span style=\"font-weight: 400;\">Ata bien tus zapatillas<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">En este <\/span><b>plan de entrenamiento de 10k para bajar de 50 minutos<\/b><span style=\"font-weight: 400;\"> tendr\u00e1s d\u00edas bastante exigentes en los que las series de intensidad elevada ser\u00e1n unos de los grandes protagonistas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Estos planes suelen<\/span><b> dar sus resultados<\/b><span style=\"font-weight: 400;\">, si te comprometes con la causa, <\/span><b>en 6 semanas<\/b><span style=\"font-weight: 400;\">. Siempre que vengas de correr previamente carreras de <\/span><b>10k<\/b><span style=\"font-weight: 400;\"> en una hora o as\u00ed.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-20627-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-20627-1-0\"  class=\"panel-grid-cell\" ><div id=\"panel-20627-1-0-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-20627\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/rapidas-competicion\\\/10059-zapatillas-new-balance-fuelcell-rebel-v5.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w641f2a27\"  class=\"panel-layout\" ><div id=\"pg-w641f2a27-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w641f2a27-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w641f2a27-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w641f2a27-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/rapidas-competicion\/10059-zapatillas-new-balance-fuelcell-rebel-v5.html\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/07\/54839-1.jpg\" width=\"800\" height=\"800\" title=\"rebel v5\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w641f2a27-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w641f2a27-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/rapidas-competicion\/10059-zapatillas-new-balance-fuelcell-rebel-v5.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tRebel V5\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/rapidas-competicion\\\/10059-zapatillas-new-balance-fuelcell-rebel-v5.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w5cfc5203\"  class=\"panel-layout\" ><div id=\"pg-w5cfc5203-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w5cfc5203-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w5cfc5203-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w5cfc5203-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/entrenamiento\/9187-zapatillas-asics-novablast-5.html\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/53573.jpg\" width=\"800\" height=\"800\" title=\"Novablast 5 flash red\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w5cfc5203-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w5cfc5203-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/entrenamiento\/9187-zapatillas-asics-novablast-5.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNovablast 5 \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/rapidas-competicion\\\/10280-zapatillas-brooks-hyperion-max-3.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wc4240927\"  class=\"panel-layout\" ><div id=\"pg-wc4240927-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wc4240927-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wc4240927-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wc4240927-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/rapidas-competicion\/10278-zapatillas-brooks-hyperion-3.html#\/13261-color-1436_atomizer_black_pink_clay\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/55057-1.jpg\" width=\"800\" height=\"800\" title=\"hyperion 3\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wc4240927-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wc4240927-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/rapidas-competicion\/10280-zapatillas-brooks-hyperion-max-3.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tHyperion 3 \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"1\" aria-label=\"mostrar diapositiva 2\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"2\" aria-label=\"mostrar diapositiva 3\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><div id=\"pgc-20627-1-1\"  class=\"panel-grid-cell\" ><div id=\"panel-20627-1-1-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"2\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-20627\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/entrenamiento\\\/9188-zapatillas-asics-novablast-5-mujer.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wfda89f12\"  class=\"panel-layout\" ><div id=\"pg-wfda89f12-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wfda89f12-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wfda89f12-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wfda89f12-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/entrenamiento\/9188-zapatillas-asics-novablast-5-mujer.html\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/54860.jpg\" width=\"800\" height=\"800\" title=\"rebel v5 (W)\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wfda89f12-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wfda89f12-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/rapidas-competicion\/10059-zapatillas-new-balance-fuelcell-rebel-v5.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tRebel V5 mujer \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/entrenamiento\\\/9188-zapatillas-asics-novablast-5-mujer.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wc436c723\"  class=\"panel-layout\" ><div id=\"pg-wc436c723-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wc436c723-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wc436c723-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wc436c723-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/entrenamiento\/9188-zapatillas-asics-novablast-5-mujer.html\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/1-3.jpg\" width=\"800\" height=\"800\" title=\"novablast 5 mujer\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wc436c723-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wc436c723-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/entrenamiento\/9188-zapatillas-asics-novablast-5-mujer.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNovablast 5 mujer\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/entrenamiento\\\/9188-zapatillas-asics-novablast-5-mujer.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wc69404fa\"  class=\"panel-layout\" ><div id=\"pg-wc69404fa-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wc69404fa-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wc69404fa-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wc69404fa-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/rapidas-competicion\/10279-zapatillas-brooks-hyperion-3-mujer.html#\/31-talla-385\/13263-color-1369_white_pink_clay_atomizer\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/55375.jpg\" width=\"800\" height=\"800\" title=\"hyperion 3 mujer\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wc69404fa-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wc69404fa-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/rapidas-competicion\/10279-zapatillas-brooks-hyperion-3-mujer.html#\/31-talla-385\/13263-color-1369_white_pink_clay_atomizer\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tHyperion 3 mujer\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"1\" aria-label=\"mostrar diapositiva 2\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"2\" aria-label=\"mostrar diapositiva 3\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><\/div><div id=\"pg-20627-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-20627-2-0\"  class=\"panel-grid-cell\" ><div id=\"panel-20627-2-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"3\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span style=\"font-weight: 400;\">En primer lugar se deben estructurar las semanas: tus semanas de entrenamiento deber\u00edan quedar de forma que los <\/span><i><span style=\"font-weight: 400;\">d\u00edas pares <\/span><\/i><span style=\"font-weight: 400;\">(martes, jueves y s\u00e1bado) los <\/span><i><span style=\"font-weight: 400;\">guardes<\/span><\/i><span style=\"font-weight: 400;\"> para correr de forma que entre cada d\u00eda tengas un <\/span><b>d\u00eda de descanso<\/b><span style=\"font-weight: 400;\"> como m\u00ednimo y tengas tiempo para <\/span><b>entrenar la fuerza<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Los martes ser\u00edan los indicados para hacer series a intensidad m\u00e1xima. M\u00ednimo recomendamos hacer unas <\/span><b>10 repeticiones de 30 segundos con 30 segundos de descanso <\/b><span style=\"font-weight: 400;\">entre cada repetici\u00f3n <\/span><b>a tu <\/b><a href=\"https:\/\/mundoentrenamiento.com\/que-es-la-vam\/\"><b>VMA<\/b><\/a> <span style=\"font-weight: 400;\">(velocidad m\u00e1xima aer\u00f3bica). Conforme avancen las semanas ve a\u00f1adiendo <\/span><b>15 segundos <\/b><span style=\"font-weight: 400;\">a cada serie. Ir\u00e1s viendo los resultados de tu mejora.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Los jueves est\u00e1n guardados para hacer rodajes suaves que no se acerquen nunca a los ritmos objetivo de carrera. De esta manera iremos aumentando la capacidad aer\u00f3bica <\/span><b>trabajando la Z2<\/b><span style=\"font-weight: 400;\">. Estos rodajes <\/span><b>no deben<\/b> <b>pasar de una hora y cuarto<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/www.alssport.es\/blog\/mejores-zapatillas-para-series-en-asfalto\/\"><span style=\"font-weight: 400;\">Esto te puede interesar&gt;Mejores zapatillas para series en asfalto<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Por \u00faltimo, los s\u00e1bados ser\u00e1 importante que cumplas con salidas a correr con intervalos <\/span><b>a ritmo objetivo de competici\u00f3n <\/b><span style=\"font-weight: 400;\">realizando bloques diferenciados de <\/span><b>1 kil\u00f3metro <\/b><span style=\"font-weight: 400;\">a ritmo de carrera con <\/span><b>3 minutos de recuperaci\u00f3n trotando <\/b><span style=\"font-weight: 400;\">entre cada serie. Conforme las semanas vayan avanzando tendr\u00e1s que ir aumentando la distancia haciendo series de <\/span><b>2k <\/b><span style=\"font-weight: 400;\">con entre 3 y cuatro minutos de recuperaci\u00f3n entre serie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Se constante con estos entrenamientos y cr\u00e9enos: llegar\u00e1s a la \u00faltima semana sin tener las piernas cargadas en exceso y con la capacidad absoluta de <\/span><b>bajar de 50 minutos en un 10k<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Detalles_importantes\"><\/span><span style=\"font-weight: 400;\">Detalles importantes<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Para correr r\u00e1pido hay que hacer m\u00e1s cosas que correr.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No es un trabalenguas ni un acertijo.\u00a0<\/span><\/p>\n<p><b>Los entrenamientos de fuerza <\/b><span style=\"font-weight: 400;\">ser\u00e1n una parte fundamental de tus semanas. Como m\u00ednimo un entrenamiento semanal siendo dos los entrenamientos ideales.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Un d\u00eda de entrenar <\/span><b>core <\/b><span style=\"font-weight: 400;\">para tener estabilidad en carrera y potenciar una buena postura y el otro d\u00eda destinado a entrenar <\/span><b>tren inferior <\/b><span style=\"font-weight: 400;\">para maximizar la capacidad de propulsi\u00f3n en cada zancada. Una mejor musculatura nos mantendr\u00e1 firmes durante m\u00e1s tiempo y por tanto el rendimiento en carrera ser\u00e1 el adecuado.<\/span><\/p>\n<p><a href=\"https:\/\/www.alssport.es\/blog\/diferencias-entre-hoka-rocket-x2-cielo-x1-y-mach-x\/\"><span style=\"font-weight: 400;\">Esto te puede interesar&gt;Mejores zapatillas de competici\u00f3n Hoka<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Otro <\/span><b>detalle importante <\/b><span style=\"font-weight: 400;\">es respetar<\/span><b> los descansos <\/b><span style=\"font-weight: 400;\">como si fueran un d\u00eda de entrenamiento m\u00e1s.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El descanso es parte primordial de cada semana de entrenamiento para permitir que el cuerpo repose, recupere y trabaje <\/span><i><span style=\"font-weight: 400;\">en silencio <\/span><\/i><span style=\"font-weight: 400;\">mejorando la estructura muscular. Respeta esos d\u00edas y rendir\u00e1s mucho mejor. Es un hecho.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-20627-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-20627-3-0\"  class=\"panel-grid-cell\" ><div id=\"panel-20627-3-0-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"4\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-20627\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/geles\\\/10139-226ers-high-fructose-gel-xs-44-gramos.html#\\\/347-sabor-neutro&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w370df3f9\"  class=\"panel-layout\" ><div id=\"pg-w370df3f9-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w370df3f9-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w370df3f9-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w370df3f9-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/149605.jpg\" width=\"800\" height=\"800\" title=\"2266ers high fructose gel XS\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t<\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w370df3f9-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w370df3f9-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/geles\/10139-226ers-high-fructose-gel-xs-44-gramos.html#\/347-sabor-neutro\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\t22ERS High Fructose Gel XS - 44g \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/geles\\\/10139-226ers-high-fructose-gel-xs-44-gramos.html#\\\/347-sabor-neutro&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w31891360\"  class=\"panel-layout\" ><div id=\"pg-w31891360-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w31891360-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w31891360-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w31891360-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/geles\/7852-fante-gel-lite-30-glut-5.html#\/237-sabor-limon\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/53483.jpg\" width=\"800\" height=\"800\" title=\"FANT\u00c9 Gel Lite 30 Glut 5\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w31891360-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w31891360-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/geles\/7852-fante-gel-lite-30-glut-5.html#\/237-sabor-limon\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tFant\u00e9 Gel Lite 30 Glut 5 \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/geles\\\/10139-226ers-high-fructose-gel-xs-44-gramos.html#\\\/347-sabor-neutro&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w0ef0c229\"  class=\"panel-layout\" ><div id=\"pg-w0ef0c229-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w0ef0c229-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w0ef0c229-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w0ef0c229-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/geles\/10484-101-other-level-fructose-gel-31-gramos.html#\/13472-sabor-fresa_y_crema\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/134083.jpg\" width=\"800\" height=\"800\" title=\"https:\/\/www.alssport.es\/geles\/10484-101-other-level-fructose-gel-31-gramos.html#\/13472-sabor-fresa_y_crema\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w0ef0c229-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w0ef0c229-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/geles\/10484-101-other-level-fructose-gel-31-gramos.html#\/13472-sabor-fresa_y_crema\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\t101 Other Level Fructose Gel - 31g\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"1\" aria-label=\"mostrar diapositiva 2\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"2\" aria-label=\"mostrar diapositiva 3\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><div id=\"pgc-20627-3-1\"  class=\"panel-grid-cell\" ><div id=\"panel-20627-3-1-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"5\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-20627\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/barritas\\\/5731-226ers-race-day-bcaas-40-gramos.html#\\\/241-sabor-chocolate&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wc8f56748\"  class=\"panel-layout\" ><div id=\"pg-wc8f56748-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wc8f56748-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wc8f56748-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wc8f56748-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/barritas\/5731-226ers-race-day-bcaas-40-gramos.html#\/241-sabor-chocolate\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/25108.webp\" width=\"800\" height=\"800\" title=\"226ERS RACE DAY BCAAs &#8211; 40 GRAMOS\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wc8f56748-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wc8f56748-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/barritas\/5731-226ers-race-day-bcaas-40-gramos.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\t226ERS Race Day - BCAAs - 40g \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/barritas\\\/5731-226ers-race-day-bcaas-40-gramos.html#\\\/241-sabor-chocolate&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w02bdf266\"  class=\"panel-layout\" ><div id=\"pg-w02bdf266-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w02bdf266-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w02bdf266-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w02bdf266-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/barritas\/6486-nutrinovex-glucobar-35-gramos.html#\/6799-sabor-fresa_con_magnesio\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2024\/11\/50064.jpg\" width=\"800\" height=\"800\" title=\"glucobar sodio fresa\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w02bdf266-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w02bdf266-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/barritas\/6486-nutrinovex-glucobar-35-gramos.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNutrinovex Glucobar \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/barritas\\\/5731-226ers-race-day-bcaas-40-gramos.html#\\\/241-sabor-chocolate&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w49339ca9\"  class=\"panel-layout\" ><div id=\"pg-w49339ca9-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w49339ca9-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w49339ca9-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w49339ca9-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/barritas\/6486-nutrinovex-glucobar-35-gramos.html#\/6799-sabor-fresa_con_magnesio\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2025\/10\/135765.jpg\" width=\"800\" height=\"800\" title=\"101 other level barrita energetica gluco level gummy\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w49339ca9-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w49339ca9-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/barritas\/6486-nutrinovex-glucobar-35-gramos.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\t101 Other Level Gluco Level Gummy \t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"1\" aria-label=\"mostrar diapositiva 2\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"2\" aria-label=\"mostrar diapositiva 3\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><\/div><div id=\"pg-20627-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-20627-4-0\"  class=\"panel-grid-cell\" ><div id=\"panel-20627-4-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"6\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span style=\"font-weight: 400;\">A ello, para terminar este blog, queremos a\u00f1adir el hecho de que <\/span><b>cuidar la nutrici\u00f3n <\/b><span style=\"font-weight: 400;\">y tu <\/span><b>hidrataci\u00f3n <\/b><span style=\"font-weight: 400;\">es <\/span><b>completamente necesario <\/b><span style=\"font-weight: 400;\">para poder tener la mejor <\/span><i><span style=\"font-weight: 400;\">gasolina <\/span><\/i><span style=\"font-weight: 400;\">disponible en tu musculatura. Comer variado, saludable y permanecer bien hidratados e hidratadas es esa parte de los entrenamientos que se dejan un poco m\u00e1s abandonados.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insistid en cuidar ese aspecto y tendr\u00e9is <\/span><b>un d\u00eda de <\/b><a href=\"https:\/\/www.alssport.es\/119-rapidas-competicion\"><b>competici\u00f3n<\/b><\/a> <span style=\"font-weight: 400;\">fant\u00e1stico en el que <\/span><b>seguro que bajas de 50 minutos en el 10k<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a1Disfrutad del proceso!<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Hoy no vamos a andarnos con chiquitas. Sabemos que quieres proponerte retos y que quieres apretar subiendo el nivel en tus carreras. Por ello te vamos a proponer un plan de entrenamiento de 10k para bajar de 50 minutos. Esto [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":20631,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[2,4],"tags":[],"class_list":["post-20627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos","category-entrenamiento"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plan de entrenamiento de 10K para bajar de 50 minutos | ALS Sport<\/title>\n<meta name=\"description\" content=\"Nuevos retos te esperan a la vuelta de la esquina. 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