{"schemaVersion":1,"templateId":"r02","title":"Running de nivel intermedio","discipline":"running","experience":"amateur","daysPerWeek":4,"availableDays":[0,1,3,5],"scheduledDaysPerWeek":[4,4,4,4],"maximumSessionMinutes":70,"revision":"2026-11-11.2","description":"Subir volumen de forma segura e introducir la primera sesión de calidad.","status":"source-guided-editorial-adaptation","sourceTemplateUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/r02.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":"26 km","restDays":[2,4,6],"sessions":[{"id":"r02-focus-w1-s1","title":"Z2 · Carrera suave","day":0,"slot":"am","minutes":40,"minimumMinutes":40,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"easy","quality":false,"groups":[{"id":"r02-focus-w1-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":40,"preparation":false,"exercises":[{"id":"r02-focus-w1-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":6,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]},{"id":"r02-focus-w1-s2","title":"Calidad · Cambios de ritmo y tempo","day":1,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"intervals","quality":true,"groups":[{"id":"r02-focus-w1-s2-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w1-s2-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w1-s2-g2","title":"Trabajo y recuperación","rounds":6,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w1-s2-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":7,"comments":"fuerte\nFuerte , suave Z2\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica."},{"id":"r02-focus-w1-s2-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"suave\nZ1 / recuperación"}]},{"id":"r02-focus-w1-s2-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w1-s2-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w1-s3","title":"Umbral / Z3 · Cambios de ritmo y tempo","day":3,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"threshold","quality":true,"groups":[{"id":"r02-focus-w1-s3-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w1-s3-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w1-s3-g2","title":"Trabajo y recuperación","rounds":6,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w1-s3-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":7,"comments":"fuerte\nFuerte , suave Z2\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica."},{"id":"r02-focus-w1-s3-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"suave\nZ1 / recuperación"}]},{"id":"r02-focus-w1-s3-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w1-s3-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w1-s4","title":"Fondo · Fondo de carrera","day":5,"slot":"am","minutes":70,"minimumMinutes":45,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r02-focus-w1-s4-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":70,"preparation":false,"exercises":[{"id":"r02-focus-w1-s4-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":9,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]}]},{"number":2,"theme":"28 km","restDays":[2,4,6],"sessions":[{"id":"r02-focus-w2-s1","title":"Z2 · Carrera suave","day":0,"slot":"am","minutes":40,"minimumMinutes":40,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"easy","quality":false,"groups":[{"id":"r02-focus-w2-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":40,"preparation":false,"exercises":[{"id":"r02-focus-w2-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":6,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]},{"id":"r02-focus-w2-s2","title":"Calidad · Cambios de ritmo y tempo","day":1,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"intervals","quality":true,"groups":[{"id":"r02-focus-w2-s2-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w2-s2-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w2-s2-g2","title":"Trabajo y recuperación","rounds":3,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w2-s2-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":6,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":6,"comments":"tempo\nTempo\nPodés aumentar el esfuerzo hasta 7/10 manteniendo la técnica."},{"id":"r02-focus-w2-s2-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"trote\nZ1 / recuperación"}]},{"id":"r02-focus-w2-s2-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w2-s2-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w2-s3","title":"Umbral / Z3 · Cambios de ritmo y tempo","day":3,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"threshold","quality":true,"groups":[{"id":"r02-focus-w2-s3-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w2-s3-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w2-s3-g2","title":"Trabajo y recuperación","rounds":3,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w2-s3-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":6,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":6,"comments":"tempo\nTempo\nPodés aumentar el esfuerzo hasta 7/10 manteniendo la técnica."},{"id":"r02-focus-w2-s3-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"trote\nZ1 / recuperación"}]},{"id":"r02-focus-w2-s3-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w2-s3-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w2-s4","title":"Fondo · Fondo de carrera","day":5,"slot":"am","minutes":70,"minimumMinutes":45,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r02-focus-w2-s4-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":70,"preparation":false,"exercises":[{"id":"r02-focus-w2-s4-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":10,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]}]},{"number":3,"theme":"30 km","restDays":[2,4,6],"sessions":[{"id":"r02-focus-w3-s1","title":"Z2 · Carrera suave","day":0,"slot":"am","minutes":40,"minimumMinutes":40,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"easy","quality":false,"groups":[{"id":"r02-focus-w3-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":40,"preparation":false,"exercises":[{"id":"r02-focus-w3-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":7,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]},{"id":"r02-focus-w3-s2","title":"Calidad · Cambios de ritmo y tempo","day":1,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"intervals","quality":true,"groups":[{"id":"r02-focus-w3-s2-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w3-s2-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w3-s2-g2","title":"Trabajo y recuperación","rounds":2,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w3-s2-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":10,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":6,"comments":"tempo\nTempo\nPodés aumentar el esfuerzo hasta 7/10 manteniendo la técnica."},{"id":"r02-focus-w3-s2-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"trote\nZ1 / recuperación"}]},{"id":"r02-focus-w3-s2-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w3-s2-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w3-s3","title":"Umbral / Z3 · Cambios de ritmo y tempo","day":3,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"threshold","quality":true,"groups":[{"id":"r02-focus-w3-s3-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w3-s3-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w3-s3-g2","title":"Trabajo y recuperación","rounds":2,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w3-s3-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":10,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":6,"comments":"tempo\nTempo\nPodés aumentar el esfuerzo hasta 7/10 manteniendo la técnica."},{"id":"r02-focus-w3-s3-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"trote\nZ1 / recuperación"}]},{"id":"r02-focus-w3-s3-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w3-s3-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w3-s4","title":"Fondo · Fondo de carrera","day":5,"slot":"am","minutes":70,"minimumMinutes":45,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r02-focus-w3-s4-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":70,"preparation":false,"exercises":[{"id":"r02-focus-w3-s4-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"}]}]}]},{"number":4,"theme":"Descarga · 22 km","restDays":[2,4,6],"sessions":[{"id":"r02-focus-w4-s1","title":"Z2 · Carrera suave","day":0,"slot":"am","minutes":40,"minimumMinutes":40,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"easy","quality":false,"groups":[{"id":"r02-focus-w4-s1-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":40,"preparation":false,"exercises":[{"id":"r02-focus-w4-s1-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":5,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]},{"id":"r02-focus-w4-s2","title":"Calidad · Cambios de ritmo y tempo","day":1,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"intervals","quality":true,"groups":[{"id":"r02-focus-w4-s2-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w4-s2-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w4-s2-g2","title":"Trabajo y recuperación","rounds":6,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w4-s2-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":1,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":7,"comments":"fuerte\nFuerte , suave Z2\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica."},{"id":"r02-focus-w4-s2-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"suave\nZ1 / recuperación"}]},{"id":"r02-focus-w4-s2-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w4-s2-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w4-s3","title":"Umbral / Z3 · Cambios de ritmo y tempo","day":3,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"running","instructions":"Alterná los tramos de trabajo y recuperación indicados.","kind":"threshold","quality":true,"groups":[{"id":"r02-focus-w4-s3-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":12,"preparation":true,"exercises":[{"id":"r02-focus-w4-s3-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":12,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"10' Z2 + 3 progresivos."}]},{"id":"r02-focus-w4-s3-g2","title":"Trabajo y recuperación","rounds":6,"restSeconds":0,"instructions":"Alterná el trabajo y la recuperación en el orden indicado.","estimatedMinutes":30,"preparation":false,"exercises":[{"id":"r02-focus-w4-s3-g2-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":1,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":7,"comments":"fuerte\nFuerte , suave Z2\nPodés aumentar el esfuerzo hasta 8/10 manteniendo la técnica."},{"id":"r02-focus-w4-s3-g2-e2","catalogId":"running-run","name":"Trote","mode":"time","sets":1,"reps":null,"durationMinutes":2,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"suave\nZ1 / recuperación"}]},{"id":"r02-focus-w4-s3-g3","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"r02-focus-w4-s3-g3-e1","catalogId":"running-run","name":"Correr","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"trote Z1 hasta normalizar la respiración"}]}]},{"id":"r02-focus-w4-s4","title":"Fondo · Fondo de carrera","day":5,"slot":"am","minutes":70,"minimumMinutes":45,"priority":"core","activity":"running","instructions":"Trabajo principal: Correr.","kind":"long","quality":false,"groups":[{"id":"r02-focus-w4-s4-g1","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":70,"preparation":false,"exercises":[{"id":"r02-focus-w4-s4-g1-e1","catalogId":"running-run","name":"Correr","mode":"distance","sets":1,"reps":null,"durationMinutes":null,"distanceKm":8,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Z2"}]}]}]}],"notes":[],"warnings":[]}