{"id":"r01","code":"R01","name":"Running · Principiante","discipline":"running","experience":"beginner","sport":null,"schemaVersion":2,"status":"francisco-reference","review":{"state":"source-provided","authoredBy":"Francisco Martin","reviewedBy":null,"date":"2026-11-06"},"description":"Pasar de caminar a correr 30' continuos sin lesionarse.","eligibility":"Experiencia mínima (criterio principal) - Ninguna. No corre o corre menos de 10' seguidos. - Puede caminar 30' sin molestias. - Sin contraindicación médica para actividad aeróbica (ante dudas, apto médico antes de empezar). Para qué distancias sirve - SÍ: llegar a correr 30' continuos y preparar un primer 5K (al completar 2-3 ciclos). - NO: 10K o más todavía.","purpose":"- Pasar de caminar a correr 30' continuos sin lesionarse.","equipment":["- Zapatillas de running cómodas. Lugar llano. Reloj o celular para\n los tiempos. Para la fuerza: peso corporal y una mancuerna/kettlebell."],"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":"Regla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSiguiente ciclo (ciclo 2, 4 semanas)\n S1: 4 x (6' trote + 1' caminar)\n S2: 3 x (8' trote + 1' caminar)\n S3: 2 x (12' trote + 1' caminar)\n S4: 20' continuos (2 sesiones) + 1 sesión de 3 x (8' + 1')\nCiclo 3: 22' > 25' > 28' > 30' continuos.\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias.","progression":{"entry":"Experiencia mínima (criterio principal)\n- Ninguna. No corre o corre menos de 10' seguidos.\n- Puede caminar 30' sin molestias.\n- Sin contraindicación médica para actividad aeróbica (ante dudas,\n apto médico antes de empezar).\n\nPara qué distancias sirve\n- SÍ: llegar a correr 30' continuos y preparar un primer 5K\n (al completar 2-3 ciclos).\n- NO: 10K o más todavía.","advance":"Regla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSiguiente ciclo (ciclo 2, 4 semanas)\n S1: 4 x (6' trote + 1' caminar)\n S2: 3 x (8' trote + 1' caminar)\n S3: 2 x (12' trote + 1' caminar)\n S4: 20' continuos (2 sesiones) + 1 sesión de 3 x (8' + 1')\nCiclo 3: 22' > 25' > 28' > 30' continuos.\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias.","deload":"Consultar progresión completa del documento.","stop":"- Sobrepeso, dolor articular previo o mucho tiempo sin actividad:\n empezar con 2 semanas de caminata rápida 30' (3 días) antes de R01.\n- Cinta: válida; usar 1% de inclinación.\n- Calor: bajar el ritmo; los tiempos se mantienen.\n- Duración mínima viable: 20' (calentamiento corto + la mitad de los bloques).\n- No se cambia: subir los minutos de trote de a poco; si duele, se repite la semana.\n\nRegla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias."},"adaptationRules":{"automatic":[],"manual":["Imprescindible: las 3 sesiones de correr-caminar.\nImportante: FUERZA A.\nOpcional: FUERZA B.\nSi solo puede 2 días: hacer 2 sesiones y repetir la semana antes de avanzar.","- Sobrepeso, dolor articular previo o mucho tiempo sin actividad:\n empezar con 2 semanas de caminata rápida 30' (3 días) antes de R01.\n- Cinta: válida; usar 1% de inclinación.\n- Calor: bajar el ritmo; los tiempos se mantienen.\n- Duración mínima viable: 20' (calentamiento corto + la mitad de los bloques).\n- No se cambia: subir los minutos de trote de a poco; si duele, se repite la semana."],"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":"R01_Running_principiante.txt","text":"==========================================================\nR01 · RUNNING PRINCIPIANTE\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- Trote = ritmo en el que podés hablar en frases completas (RPE 3-4).\n Si no podés hablar, vas demasiado rápido: bajá aunque parezca caminar.\n- Caminar = caminata activa, a paso firme.\n- Duración máxima de cada sesión: 45 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- Ninguna. No corre o corre menos de 10' seguidos.\n- Puede caminar 30' sin molestias.\n- Sin contraindicación médica para actividad aeróbica (ante dudas,\n apto médico antes de empezar).\n\nPara qué distancias sirve\n- SÍ: llegar a correr 30' continuos y preparar un primer 5K\n (al completar 2-3 ciclos).\n- NO: 10K o más todavía.\n\nObjetivo\n- Pasar de caminar a correr 30' continuos sin lesionarse.\n\nQué lo distingue de R02\n- R01: correr-caminar por tiempo, 3 días, sin intensidad.\n- R02: 4 días, 22-35 km, una sesión de calidad.\n\nEquipamiento necesario\n- Zapatillas de running cómodas. Lugar llano. Reloj o celular para\n los tiempos. Para la fuerza: peso corporal y una mancuerna/kettlebell.\n\n\n----------------------------------------------------------\n2. CALENDARIO (igual las 4 semanas)\n----------------------------------------------------------\n3 días de carrera + 2 sesiones cortas de fuerza\n\nLunes ....... Descanso\nMartes ...... CORRER-CAMINAR 1\nMiércoles ... FUERZA A (20')\nJueves ...... CORRER-CAMINAR 2\nViernes ..... Descanso\nSábado ...... CORRER-CAMINAR 3 + FUERZA B (20') después o a la tarde\nDomingo ..... Descanso o caminata libre\n\nRegla: nunca correr dos días seguidos en este ciclo.\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (5'): caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.\nVuelta a la calma (5'): caminata 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\nCORRER-CAMINAR\n- Objetivo: acostumbrar tendones, huesos y articulaciones al impacto\n de forma gradual, y construir base aeróbica.\n- Duración: 32-35' con calentamiento y vuelta a la calma.\n\nFUERZA A y B\n- Objetivo: piernas y tobillos más fuertes para tolerar la carrera.\n- Duración: 20'.\n\n\n----------------------------------------------------------\n4. EJERCICIOS · CICLO COMPLETO\n----------------------------------------------------------\n\nSEMANA 1 (las 3 sesiones iguales)\n 8 x (1' trote + 2' caminar) · total 24'\nSEMANA 2\n 6 x (2' trote + 2' caminar) · total 24'\nSEMANA 3\n 5 x (3' trote + 1'30\" caminar) · total 22'30\"\nSEMANA 4 · CONSOLIDACIÓN (semana más liviana)\n Martes y jueves: 4 x (3' trote + 1'30\" caminar)\n Sábado: 3 x (5' trote + 1'30\" caminar) · prueba de tolerancia\n (si no sale cómodo, repetir el formato de la semana 3)\n\nFUERZA A (miércoles · 20')\n..........................................................\nCircuito de 3 vueltas, 1' de descanso entre vueltas:\n1 · Sentadilla al cajón o silla [TH: Box Squat] · 10\n2 · Puente de glúteo [TH: Glute Bridge] · 12\n3 · Elevación de talones en escalón [TH: Calf Raise] · 15 (bajada lenta)\n4 · Plancha frontal [TH: Plank] · 20-30\"\n\nFUERZA B (sábado · 20')\n..........................................................\nCircuito de 3 vueltas, 1' de descanso entre vueltas:\n1 · Step-up a escalón bajo [TH: Step Up] · 8 por pierna\n2 · Peso muerto rumano con mancuerna [TH: Romanian Deadlift with DB] · 10\n3 · Elevación de talones a una pierna [TH: Single Leg Calf Raise] · 10 por pierna\n4 · Plancha lateral [TH: Side Plank] · 20\" por lado\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: las 3 sesiones de correr-caminar.\nImportante: FUERZA A.\nOpcional: FUERZA B.\nSi solo puede 2 días: hacer 2 sesiones y repetir la semana antes de avanzar.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sobrepeso, dolor articular previo o mucho tiempo sin actividad:\n empezar con 2 semanas de caminata rápida 30' (3 días) antes de R01.\n- Cinta: válida; usar 1% de inclinación.\n- Calor: bajar el ritmo; los tiempos se mantienen.\n- Duración mínima viable: 20' (calentamiento corto + la mitad de los bloques).\n- No se cambia: subir los minutos de trote de a poco; si duele, se repite la semana.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\nRegla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSiguiente ciclo (ciclo 2, 4 semanas)\n S1: 4 x (6' trote + 1' caminar)\n S2: 3 x (8' trote + 1' caminar)\n S3: 2 x (12' trote + 1' caminar)\n S4: 20' continuos (2 sesiones) + 1 sesión de 3 x (8' + 1')\nCiclo 3: 22' > 25' > 28' > 30' continuos.\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Progresión gradual de la carga: en corredores principiantes,\n subir más de 30% el volumen semanal se asoció a más lesiones\n relacionadas con la distancia (rodilla, periostitis, cintilla).\n El método correr-caminar sube el tiempo de trote sin saltos grandes.\n · Nielsen y col. 2014, JOSPT. doi.org/10.2519/jospt.2014.5164\n2. Intensidad baja: en recreativos, la mayor parte del volumen a baja\n intensidad es la base de la mejora aeróbica.\n · Rosenblat y col. 2025, Sports Med. doi.org/10.1007/s40279-024-02149-3\n3. Fuerza complementaria: mejora economía y rendimiento de carrera;\n en principiantes se empieza con peso corporal y cargas livianas.\n · Llanos-Lagos y col. 2024, Sports Med. doi.org/10.1007/s40279-024-02018-z\n4. Principiantes en fuerza: 2-3 días, cargas livianas a moderadas.\n · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín\n- Avance por tolerancia (no por calendario) y fuerza corta para\n que se cumpla.\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":"==========================================================\nR01 · RUNNING PRINCIPIANTE\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- Trote = ritmo en el que podés hablar en frases completas (RPE 3-4).\n Si no podés hablar, vas demasiado rápido: bajá aunque parezca caminar.\n- Caminar = caminata activa, a paso firme.\n- Duración máxima de cada sesión: 45 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- Ninguna. No corre o corre menos de 10' seguidos.\n- Puede caminar 30' sin molestias.\n- Sin contraindicación médica para actividad aeróbica (ante dudas,\n apto médico antes de empezar).\n\nPara qué distancias sirve\n- SÍ: llegar a correr 30' continuos y preparar un primer 5K\n (al completar 2-3 ciclos).\n- NO: 10K o más todavía.\n\nObjetivo\n- Pasar de caminar a correr 30' continuos sin lesionarse.\n\nQué lo distingue de R02\n- R01: correr-caminar por tiempo, 3 días, sin intensidad.\n- R02: 4 días, 22-35 km, una sesión de calidad.\n\nEquipamiento necesario\n- Zapatillas de running cómodas. Lugar llano. Reloj o celular para\n los tiempos. Para la fuerza: peso corporal y una mancuerna/kettlebell.\n\n\n----------------------------------------------------------\n2. CALENDARIO (igual las 4 semanas)\n----------------------------------------------------------\n3 días de carrera + 2 sesiones cortas de fuerza\n\nLunes ....... Descanso\nMartes ...... CORRER-CAMINAR 1\nMiércoles ... FUERZA A (20')\nJueves ...... CORRER-CAMINAR 2\nViernes ..... Descanso\nSábado ...... CORRER-CAMINAR 3 + FUERZA B (20') después o a la tarde\nDomingo ..... Descanso o caminata libre\n\nRegla: nunca correr dos días seguidos en este ciclo.\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (5'): caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.\nVuelta a la calma (5'): caminata 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\nCORRER-CAMINAR\n- Objetivo: acostumbrar tendones, huesos y articulaciones al impacto\n de forma gradual, y construir base aeróbica.\n- Duración: 32-35' con calentamiento y vuelta a la calma.\n\nFUERZA A y B\n- Objetivo: piernas y tobillos más fuertes para tolerar la carrera.\n- Duración: 20'.\n\n\n----------------------------------------------------------\n4. EJERCICIOS · CICLO COMPLETO\n----------------------------------------------------------\n\nSEMANA 1 (las 3 sesiones iguales)\n 8 x (1' trote + 2' caminar) · total 24'\nSEMANA 2\n 6 x (2' trote + 2' caminar) · total 24'\nSEMANA 3\n 5 x (3' trote + 1'30\" caminar) · total 22'30\"\nSEMANA 4 · CONSOLIDACIÓN (semana más liviana)\n Martes y jueves: 4 x (3' trote + 1'30\" caminar)\n Sábado: 3 x (5' trote + 1'30\" caminar) · prueba de tolerancia\n (si no sale cómodo, repetir el formato de la semana 3)\n\nFUERZA A (miércoles · 20')\n..........................................................\nCircuito de 3 vueltas, 1' de descanso entre vueltas:\n1 · Sentadilla al cajón o silla [TH: Box Squat] · 10\n2 · Puente de glúteo [TH: Glute Bridge] · 12\n3 · Elevación de talones en escalón [TH: Calf Raise] · 15 (bajada lenta)\n4 · Plancha frontal [TH: Plank] · 20-30\"\n\nFUERZA B (sábado · 20')\n..........................................................\nCircuito de 3 vueltas, 1' de descanso entre vueltas:\n1 · Step-up a escalón bajo [TH: Step Up] · 8 por pierna\n2 · Peso muerto rumano con mancuerna [TH: Romanian Deadlift with DB] · 10\n3 · Elevación de talones a una pierna [TH: Single Leg Calf Raise] · 10 por pierna\n4 · Plancha lateral [TH: Side Plank] · 20\" por lado\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: las 3 sesiones de correr-caminar.\nImportante: FUERZA A.\nOpcional: FUERZA B.\nSi solo puede 2 días: hacer 2 sesiones y repetir la semana antes de avanzar.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sobrepeso, dolor articular previo o mucho tiempo sin actividad:\n empezar con 2 semanas de caminata rápida 30' (3 días) antes de R01.\n- Cinta: válida; usar 1% de inclinación.\n- Calor: bajar el ritmo; los tiempos se mantienen.\n- Duración mínima viable: 20' (calentamiento corto + la mitad de los bloques).\n- No se cambia: subir los minutos de trote de a poco; si duele, se repite la semana.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\nRegla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSiguiente ciclo (ciclo 2, 4 semanas)\n S1: 4 x (6' trote + 1' caminar)\n S2: 3 x (8' trote + 1' caminar)\n S3: 2 x (12' trote + 1' caminar)\n S4: 20' continuos (2 sesiones) + 1 sesión de 3 x (8' + 1')\nCiclo 3: 22' > 25' > 28' > 30' continuos.\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias.\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Progresión gradual de la carga: en corredores principiantes,\n subir más de 30% el volumen semanal se asoció a más lesiones\n relacionadas con la distancia (rodilla, periostitis, cintilla).\n El método correr-caminar sube el tiempo de trote sin saltos grandes.\n · Nielsen y col. 2014, JOSPT. doi.org/10.2519/jospt.2014.5164\n2. Intensidad baja: en recreativos, la mayor parte del volumen a baja\n intensidad es la base de la mejora aeróbica.\n · Rosenblat y col. 2025, Sports Med. doi.org/10.1007/s40279-024-02149-3\n3. Fuerza complementaria: mejora economía y rendimiento de carrera;\n en principiantes se empieza con peso corporal y cargas livianas.\n · Llanos-Lagos y col. 2024, Sports Med. doi.org/10.1007/s40279-024-02018-z\n4. Principiantes en fuerza: 2-3 días, cargas livianas a moderadas.\n · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín\n- Avance por tolerancia (no por calendario) y fuerza corta para\n que se cumpla.\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- Ninguna. No corre o corre menos de 10' seguidos.\n- Puede caminar 30' sin molestias.\n- Sin contraindicación médica para actividad aeróbica (ante dudas,\n apto médico antes de empezar).\n\nPara qué distancias sirve\n- SÍ: llegar a correr 30' continuos y preparar un primer 5K\n (al completar 2-3 ciclos).\n- NO: 10K o más todavía.\n\nObjetivo\n- Pasar de caminar a correr 30' continuos sin lesionarse.\n\nQué lo distingue de R02\n- R01: correr-caminar por tiempo, 3 días, sin intensidad.\n- R02: 4 días, 22-35 km, una sesión de calidad.\n\nEquipamiento necesario\n- Zapatillas de running cómodas. Lugar llano. Reloj o celular para\n los tiempos. Para la fuerza: peso corporal y una mancuerna/kettlebell.","2":"3 días de carrera + 2 sesiones cortas de fuerza\n\nLunes ....... Descanso\nMartes ...... CORRER-CAMINAR 1\nMiércoles ... FUERZA A (20')\nJueves ...... CORRER-CAMINAR 2\nViernes ..... Descanso\nSábado ...... CORRER-CAMINAR 3 + FUERZA B (20') después o a la tarde\nDomingo ..... Descanso o caminata libre\n\nRegla: nunca correr dos días seguidos en este ciclo.","3":"Calentamiento (5'): caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.\nVuelta a la calma (5'): caminata 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\nCORRER-CAMINAR\n- Objetivo: acostumbrar tendones, huesos y articulaciones al impacto\n de forma gradual, y construir base aeróbica.\n- Duración: 32-35' con calentamiento y vuelta a la calma.\n\nFUERZA A y B\n- Objetivo: piernas y tobillos más fuertes para tolerar la carrera.\n- Duración: 20'.","4":"SEMANA 1 (las 3 sesiones iguales)\n 8 x (1' trote + 2' caminar) · total 24'\nSEMANA 2\n 6 x (2' trote + 2' caminar) · total 24'\nSEMANA 3\n 5 x (3' trote + 1'30\" caminar) · total 22'30\"\nSEMANA 4 · CONSOLIDACIÓN (semana más liviana)\n Martes y jueves: 4 x (3' trote + 1'30\" caminar)\n Sábado: 3 x (5' trote + 1'30\" caminar) · prueba de tolerancia\n (si no sale cómodo, repetir el formato de la semana 3)\n\nFUERZA A (miércoles · 20')\n..........................................................\nCircuito de 3 vueltas, 1' de descanso entre vueltas:\n1 · Sentadilla al cajón o silla [TH: Box Squat] · 10\n2 · Puente de glúteo [TH: Glute Bridge] · 12\n3 · Elevación de talones en escalón [TH: Calf Raise] · 15 (bajada lenta)\n4 · Plancha frontal [TH: Plank] · 20-30\"\n\nFUERZA B (sábado · 20')\n..........................................................\nCircuito de 3 vueltas, 1' de descanso entre vueltas:\n1 · Step-up a escalón bajo [TH: Step Up] · 8 por pierna\n2 · Peso muerto rumano con mancuerna [TH: Romanian Deadlift with DB] · 10\n3 · Elevación de talones a una pierna [TH: Single Leg Calf Raise] · 10 por pierna\n4 · Plancha lateral [TH: Side Plank] · 20\" por lado","5":"Imprescindible: las 3 sesiones de correr-caminar.\nImportante: FUERZA A.\nOpcional: FUERZA B.\nSi solo puede 2 días: hacer 2 sesiones y repetir la semana antes de avanzar.","6":"- Sobrepeso, dolor articular previo o mucho tiempo sin actividad:\n empezar con 2 semanas de caminata rápida 30' (3 días) antes de R01.\n- Cinta: válida; usar 1% de inclinación.\n- Calor: bajar el ritmo; los tiempos se mantienen.\n- Duración mínima viable: 20' (calentamiento corto + la mitad de los bloques).\n- No se cambia: subir los minutos de trote de a poco; si duele, se repite la semana.","7":"Regla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSiguiente ciclo (ciclo 2, 4 semanas)\n S1: 4 x (6' trote + 1' caminar)\n S2: 3 x (8' trote + 1' caminar)\n S3: 2 x (12' trote + 1' caminar)\n S4: 20' continuos (2 sesiones) + 1 sesión de 3 x (8' + 1')\nCiclo 3: 22' > 25' > 28' > 30' continuos.\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias.","8":"1. Progresión gradual de la carga: en corredores principiantes,\n subir más de 30% el volumen semanal se asoció a más lesiones\n relacionadas con la distancia (rodilla, periostitis, cintilla).\n El método correr-caminar sube el tiempo de trote sin saltos grandes.\n · Nielsen y col. 2014, JOSPT. doi.org/10.2519/jospt.2014.5164\n2. Intensidad baja: en recreativos, la mayor parte del volumen a baja\n intensidad es la base de la mejora aeróbica.\n · Rosenblat y col. 2025, Sports Med. doi.org/10.1007/s40279-024-02149-3\n3. Fuerza complementaria: mejora economía y rendimiento de carrera;\n en principiantes se empieza con peso corporal y cargas livianas.\n · Llanos-Lagos y col. 2024, Sports Med. doi.org/10.1007/s40279-024-02018-z\n4. Principiantes en fuerza: 2-3 días, cargas livianas a moderadas.\n · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín\n- Avance por tolerancia (no por calendario) y fuerza corta para\n que se cumpla.\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- Trote = ritmo en el que podés hablar en frases completas (RPE 3-4).\n Si no podés hablar, vas demasiado rápido: bajá aunque parezca caminar.\n- Caminar = caminata activa, a paso firme.\n- Duración máxima de cada sesión: 45 minutos.","scheduling":{"minimumRestDays":0,"nonconsecutiveRunning":true},"weeks":[{"number":1,"theme":"Progresión correr-caminar","sessions":[{"title":"Correr y caminar · sesión 1","day":1,"slot":"am","minutes":34,"minimumMinutes":20,"intensity":"Según prescripción original","instructions":"Alterná los tramos de trabajo y recuperación indicados.","priority":"core","activity":"running","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":5,"durationEstimated":true,"isEstimated":true,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata","sourceExerciseName":"Caminata","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":5,"distanceKm":null,"restSeconds":null,"intensity":"Suave","comments":"caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.\nSuave","prescription":"","id":"r01-w1-s1-g1-e1","sourceExerciseText":"Calentamiento (5'): caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.","sourcePrescription":"Calentamiento (5'): caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.\nSuave","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":5,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":5,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"r01-w1-s1-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento (5'): caminata a paso firme + 10 elevaciones de talones\n+ 10 sentadillas con peso corporal.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"Trabajo y recuperación","rounds":8,"restSeconds":0,"estimatedMinutes":24,"durationEstimated":true,"isEstimated":true,"instructions":"Alterná el trabajo y la recuperación en el orden indicado. 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vueltas:\n1 · Sentadilla al cajón o silla [TH: Box Squat] · 10\n2 · Puente de glúteo [TH: Glute Bridge] · 12\n3 · Elevación de talones en escalón [TH: Calf Raise] · 15 (bajada lenta)\n4 · Plancha frontal [TH: Plank] · 20-30\"\n\nRegla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSiguiente ciclo (ciclo 2, 4 semanas)\n S1: 4 x (6' trote + 1' caminar)\n S2: 3 x (8' trote + 1' caminar)\n S3: 2 x (12' trote + 1' caminar)\n S4: 20' continuos (2 sesiones) + 1 sesión de 3 x (8' + 1')\nCiclo 3: 22' > 25' > 28' > 30' continuos.\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias.","description":"Trabajo principal: Sentadilla al cajón o silla, Puente de glúteo, Elevación de talones en escalón."},{"title":"Fuerza y 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pierna","timeUnit":"min","distanceUnit":"km","sourceComments":"Repeticiones por pierna.","sourceDose":{"mode":"reps","sets":1,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":1,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"hamstrings-peso-muerto-rumano","name":"Peso muerto rumano con mancuerna","sourceExerciseName":"Peso muerto rumano con mancuerna","trainHeroicName":"Romanian Deadlift with DB","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"intensity":"","comments":"","prescription":"","sourceText":"2 · Peso muerto rumano con mancuerna [TH: Romanian Deadlift with DB] · 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Elevación de talones a una pierna [TH: Single Leg Calf Raise] · 10 por pierna","id":"r01-w4-s5-g1-e3","sourceExerciseText":"10 por pierna","sourcePrescription":"10 por pierna","timeUnit":"min","distanceUnit":"km","sourceComments":"Repeticiones por pierna.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"obliques-plancha-lateral","name":"Plancha lateral","sourceExerciseName":"Plancha lateral","trainHeroicName":"Side Plank","mode":"time","sets":1,"reps":null,"durationMinutes":0.3333333333333333,"distanceKm":null,"restSeconds":0,"intensity":"","comments":"Repeticiones por lado.","prescription":"","sourceText":"4 · Plancha lateral [TH: Side Plank] · 20\" por 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lado","preparation":false,"sharedSequence":true,"standalone":false}],"id":"r01-w4-s5","sourceTitle":"FUERZA B","sourceInstructions":"FUERZA B (sábado · 20')\n..........................................................\nCircuito de 3 vueltas, 1' de descanso entre vueltas:\n1 · Step-up a escalón bajo [TH: Step Up] · 8 por pierna\n2 · Peso muerto rumano con mancuerna [TH: Romanian Deadlift with DB] · 10\n3 · Elevación de talones a una pierna [TH: Single Leg Calf Raise] · 10 por pierna\n4 · Plancha lateral [TH: Side Plank] · 20\" por lado\n\nRegla de avance: se pasa a la semana siguiente solo si la semana\nactual salió cómoda (sin dolor que dure más de 24 h).\n\nSiguiente ciclo (ciclo 2, 4 semanas)\n S1: 4 x (6' trote + 1' caminar)\n S2: 3 x (8' trote + 1' caminar)\n S3: 2 x (12' trote + 1' caminar)\n S4: 20' continuos (2 sesiones) + 1 sesión de 3 x (8' + 1')\nCiclo 3: 22' > 25' > 28' > 30' continuos.\n\nSeñales para frenar\n- Dolor en la tibia, rodilla o tendón de Aquiles que cambia la forma\n de correr o dura más de 48 h: repetir la semana o volver a la anterior.\n\nCuándo pasar a R02\n- Cuando corre 30' continuos en 3 sesiones semanales sin molestias.","description":"Trabajo principal: Step-up a escalón bajo, Peso muerto rumano con mancuerna, Elevación de talones a una pierna."}],"restDays":[0,4,6],"totalMinutes":125.5}],"durationNotes":"Los minutos de sesión usan la estimación o el rango indicado en el documento; cuando no hay duración única no representan una conversión de kilómetros a tiempo. La distribución por bloque es estimada.","weeklySummary":[{"week":1,"sessions":5,"activeDays":4,"minutes":142},{"week":2,"sessions":5,"activeDays":4,"minutes":142},{"week":3,"sessions":5,"activeDays":4,"minutes":137.5},{"week":4,"sessions":5,"activeDays":4,"minutes":125.5}],"displayTitle":"Primeros pasos para correr"}