{"id":4388,"date":"2025-10-14T18:45:18","date_gmt":"2025-10-14T18:45:18","guid":{"rendered":"https:\/\/buddypacer.com\/?p=4388"},"modified":"2025-10-16T17:21:12","modified_gmt":"2025-10-16T17:21:12","slug":"entrenamientos-de-running-como-mejorar-forma-fisica","status":"publish","type":"post","link":"https:\/\/buddypacer.com\/ar\/entrenamientos-de-running-como-mejorar-forma-fisica\/","title":{"rendered":"\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"4388\" class=\"elementor elementor-4388\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1342ec8a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1342ec8a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6422cc11\" data-id=\"6422cc11\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-90cbd60 elementor-widget elementor-widget-heading\" data-id=\"90cbd60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a: \u0643\u064a\u0641 \u062a\u0628\u062f\u0623\u060c \u0648\u062a\u062d\u0633\u0651\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u062a\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-710ba716 elementor-widget elementor-widget-text-editor\" data-id=\"710ba716\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"translation-block\">\u0627\u0644\u062c\u0631\u064a \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0627\u0631\u062a\u062f\u0627\u0621 \u062d\u0630\u0627\u0626\u0643 \u0648\u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0628\u0627\u0628. \u0648\u0631\u0627\u0621 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u062a\u0648\u062c\u062f \u0639\u0644\u0648\u0645 \u0648\u062a\u062e\u0637\u064a\u0637 \u0648\u0641\u0647\u0645 \u0623\u0641\u0636\u0644 \u0644\u062c\u0633\u0645\u0643. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u0646\u0633\u062a\u0639\u0631\u0636 \u0623\u0647\u0645 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a<\/strong> \u0644\u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0643\u060c <strong>\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0623\u0643\u062b\u0631. \u0633\u0646\u063a\u0637\u064a \u0643\u0644 \u0634\u064a\u0621\u060c \u0645\u0646 \u0643\u064a\u0641\u064a\u0629 <strong>\u0628\u062f\u0621 \u0627\u0644\u062c\u0631\u064a<\/strong> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0637\u0631\u064a\u0642\u0629 CACO \u0625\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0647\u0644\u060c \u0648\u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643\u060c \u0648\u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0648\u0641\u0642\u064b\u0627 \u0644\u0640 <strong>\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0648\u062a\u064a\u0631\u0629 \u0648\u0627\u0644\u062c\u0647\u062f (RPE)<\/strong>.<\/p><p class=\"translation-block\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0628\u0627\u062a\u0628\u0627\u0639 <strong>\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628<\/strong>\u060c \u0633\u062a\u0641\u0647\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0628\u0643\u062b\u064a\u0631 \u0643\u064a\u0641 \u062a\u064f\u0628\u0646\u0649 \u0627\u0644\u062e\u0637\u0629 \u0648\u0645\u0627 \u0647\u0648 <strong>\u0627\u0644\u0645\u0646\u0637\u0642 \u0648\u0631\u0627\u0621 \u0643\u0644 \u062d\u0635\u0629<\/strong>. \u0644\u0643\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u062f\u0641 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a \u0645\u062d\u062f\u062f: \u0628\u0639\u0636\u0647\u0627 \u064a\u0637\u0648\u0651\u0631 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0651\u0644\u060c \u0648\u0628\u0639\u0636\u0647\u0627 \u064a\u062d\u0633\u0651\u0646 \u0642\u0648\u062a\u0643 \u0623\u0648 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0641\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0647\u0648 \u0645\u0627 \u0633\u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u062b\u0628\u0627\u062a \u0648\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0631\u0643\u0648\u062f.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae8c88c elementor-widget elementor-widget-text-editor\" data-id=\"ae8c88c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>1. \u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u062c\u0631\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0637\u0631\u064a\u0642\u0629 CACO: \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0627\u0646\u0637\u0644\u0627\u0642<\/h2><p class=\"translation-block\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0623\u0648 \u0644\u0645 \u062a\u062c\u0631\u0650 \u0645\u0646\u0630 \u0641\u062a\u0631\u0629\u060c \u0641\u0625\u0646 <strong>\u0637\u0631\u064a\u0642\u0629 CACO (\u0627\u0644\u0645\u0634\u064a-\u0627\u0644\u062c\u0631\u064a)<\/strong> \u0647\u064a \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0628\u062f\u0621. \u062a\u0642\u0648\u0645 \u0639\u0644\u0649 <strong>\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/strong>\u060c \u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0643\u064a\u0641 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0627\u0644\u0635\u062f\u0645\u0629 \u0648\u0627\u0644\u062c\u0647\u062f.<\/p><p class=\"translation-block\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0640 <strong>\u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u062c\u0631\u064a\u064b\u0627 \u0648\u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0645\u0634\u064a\u064b\u0627<\/strong>\u060c \u0645\u0639 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 \u0644\u0645\u062f\u0629 20\u201330 \u062f\u0642\u064a\u0642\u0629. \u0648\u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0633\u062a\u0632\u064a\u062f \u0645\u062f\u0629 \u0627\u0644\u062c\u0631\u064a \u0648\u062a\u0642\u0644\u0651\u0644 \u0645\u062f\u0629 \u0627\u0644\u0645\u0634\u064a.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24f4a72 elementor-widget elementor-widget-heading\" data-id=\"24f4a72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0641\u0648\u0627\u0626\u062f \u0637\u0631\u064a\u0642\u0629 CACO<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96b51e1 elementor-widget elementor-widget-text-editor\" data-id=\"96b51e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\"><strong>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643 \u0648\u0639\u0636\u0644\u0627\u062a\u0643.<\/li><li class=\"translation-block\"><strong>\u064a\u062d\u0633\u0651\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062f\u0648\u0646 \u0627\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u0631\u0647\u0627\u0642 \u0645\u0641\u0631\u0637.<\/li><li class=\"translation-block\"><strong>\u064a\u0632\u064a\u062f \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645<\/strong>: \u064a\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629.<\/li><li class=\"translation-block\"><strong>\u064a\u0639\u0632\u0651\u0632 \u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a<\/strong>\u060c \u0648\u064a\u0645\u0647\u0651\u062f \u0627\u0644\u0637\u0631\u064a\u0642 \u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0623\u0643\u062b\u0631 \u0634\u062f\u0629.<\/li><\/ul><p class=\"translation-block\">\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0645\u062a\u0648\u0627\u0635\u0644 \u0644\u0645\u062f\u0629 30\u201340 \u062f\u0642\u064a\u0642\u0629 \u062f\u0648\u0646 \u0645\u062c\u0647\u0648\u062f \u0643\u0628\u064a\u0631\u060c \u0633\u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u064b\u0627 \u0644\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629: <strong>\u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0647\u0644 \u0641\u064a Z1 \u0648Z2<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4cf054 elementor-widget elementor-widget-image-carousel\" data-id=\"b4cf054\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;slides_to_show&quot;:&quot;2&quot;,&quot;navigation&quot;:&quot;none&quot;,&quot;image_spacing_custom&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;autoplay&quot;:&quot;yes&quot;,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;autoplay_speed&quot;:5000,&quot;speed&quot;:500,&quot;image_spacing_custom_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;image_spacing_custom_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"image-carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-carousel-wrapper swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Carrusel de im\u00e1genes\" dir=\"ltr\">\n\t\t\t<div class=\"elementor-image-carousel swiper-wrapper\" aria-live=\"off\">\n\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"1 de 2\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/PRUEBA-12-rhp9katdk54dei4zyafrv2mx8va2x6000bl97samiw.png\" alt=\"ENTRENAMIENTOS DE RUNNING ADAPTACION\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"2 de 2\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/PRUEBA-13-rhp9kdmw4n88dc0whtnnkjxb10w6k9b70pjpnm6g08.png\" alt=\"entrenamientos de running adaptaci\u00f3n\" \/><\/figure><\/div>\t\t\t<\/div>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e45d756 elementor-widget elementor-widget-text-editor\" data-id=\"e45d756\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>\u00a02. \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0647\u0644 \u0641\u064a Z1\/Z2: \u0627\u0644\u0623\u0633\u0627\u0633 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/h2><p class=\"translation-block\">\u062a\u064f\u0639\u062f \u0645\u0646\u0637\u0642\u062a\u0627 Z1 \u0648Z2 \u0623\u0633\u0627\u0633\u064a\u062a\u064a\u0646 \u0644\u0623\u064a \u0639\u062f\u0651\u0627\u0621\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0623\u0648 \u0643\u0646\u062a \u062a\u0633\u0639\u0649 \u0645\u0633\u062a\u0642\u0628\u0644\u064b\u0627 \u0625\u0644\u0649 <strong>\u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631<\/strong>. \u0627\u0644\u0647\u062f\u0641 \u0647\u0646\u0627 \u0647\u0648 <strong>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>\u060c \u0623\u064a \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0647\u062f\u064d \u0637\u0648\u064a\u0644 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0643\u0641\u0627\u0621\u0629.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e71870 elementor-widget elementor-widget-heading\" data-id=\"4e71870\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0645\u0627 \u0647\u064a \u0645\u0646\u0637\u0642\u062a\u0627 Z1 \u0648Z2\u061f<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ae287d elementor-widget elementor-widget-text-editor\" data-id=\"4ae287d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"translation-block\">\u062a\u064f\u062d\u062f\u0651\u064e\u062f \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 <strong>\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong> \u0623\u0648 <strong>RPE (Rate of Perceived Exertion)<\/strong>\u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0645\u0646 1 \u0625\u0644\u0649 10 \u064a\u0642\u064a\u0633 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u064f\u062f\u0631\u064e\u0643.<\/p><ul><li class=\"translation-block\"><strong>Z1 (RPE 2-3):<\/strong> \u0645\u062c\u0647\u0648\u062f \u062e\u0641\u064a\u0641 \u062c\u062f\u064b\u0627. \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u0645\u062d\u0627\u062f\u062b\u0629 \u0643\u0627\u0645\u0644\u0629 \u062f\u0648\u0646 \u0635\u0639\u0648\u0628\u0629. \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637 \u0623\u0648 \u0644\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0647\u0644 \u062c\u062f\u064b\u0627.<\/li><li class=\"translation-block\"><strong>Z2 (RPE 4-5):<\/strong> \u0645\u062c\u0647\u0648\u062f \u0645\u0631\u064a\u062d \u0645\u0639 \u062a\u0646\u0641\u0651\u0633 \u0645\u0646\u062a\u0638\u0645\u060c \u0644\u0643\u0646\u0643 \u0645\u0627 \u0632\u0644\u062a \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u062f\u062b \u0628\u062c\u0645\u0644 \u0642\u0635\u064a\u0631\u0629. \u0648\u0647\u064a <strong>\u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0645\u0639\u0638\u0645 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a<\/strong>.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2509540 elementor-widget elementor-widget-heading\" data-id=\"2509540\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a Z1 \u0648Z2<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-712fe4e elementor-widget elementor-widget-text-editor\" data-id=\"712fe4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\">\u064a\u062d\u0633\u0651\u0646 <strong>\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646<\/strong>.<\/li><li>\u064a\u0642\u0648\u0651\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/li><li class=\"translation-block\">\u064a\u0639\u0632\u0651\u0632 <strong>\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u0643\u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629.<\/li><li>\u064a\u0642\u0644\u0651\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0632\u0627\u0626\u062f.<\/li><\/ul><p class=\"translation-block\">\u062e\u0635\u0651\u0635 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 <strong>70\u201380% \u0645\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643<\/strong> \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0644\u0644\u0631\u0643\u0636 \u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642. \u0641\u0647\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0630\u064a \u064a\u064f\u0628\u0646\u0649 \u0639\u0644\u064a\u0647 \u0643\u0644 \u0634\u064a\u0621 \u0622\u062e\u0631\u060c \u0648\u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0645\u0651\u0644 \u062c\u0647\u0648\u062f \u0623\u0643\u062b\u0631 \u0634\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-782799f elementor-widget elementor-widget-image\" data-id=\"782799f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/javi-corriendo-en-vallermoso-rhp9kdmw4n9daiph5z0kmrlbspsl419k7ojdpj8e3c.jpg\" title=\"javi corriendo en vallermoso\" alt=\"entrenamientos de running. Z1\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a26a0f elementor-widget elementor-widget-text-editor\" data-id=\"8a26a0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>\u0627\u0644\u0648\u062a\u064a\u0631\u0629 \u0648\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628: \u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 RPE \u0644\u062a\u062a\u062f\u0631\u0651\u0628 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644<\/h2><p class=\"translation-block\">\u0625\u0646 \u0641\u0647\u0645 <strong>\u0648\u062a\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong> \u0644\u062f\u064a\u0643 \u0647\u0648 \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u062a\u0642\u062f\u0645 \u062f\u0648\u0646 \u0631\u0643\u0648\u062f \u0623\u0648 \u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u062f\u064a\u062f \u0645\u0646\u0627\u0637\u0642\u0643 \u0639\u0628\u0631 <strong>\u0627\u062e\u062a\u0628\u0627\u0631 \u062c\u0647\u062f<\/strong>\u060c \u0623\u0648 <strong>\u0627\u062e\u062a\u0628\u0627\u0631 \u0645\u064a\u062f\u0627\u0646\u064a<\/strong> (\u0645\u062b\u0644 \u0627\u062e\u062a\u0628\u0627\u0631 30 \u062f\u0642\u064a\u0642\u0629)\u060c \u0623\u0648 \u0628\u0628\u0633\u0627\u0637\u0629 \u0628\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 <a href=\"https:\/\/escuela2rodes.com\/escala-de-esfuerzo-percibido-rpe-escala-de-borg\/\" target=\"_self\"><strong>RPE<\/strong>.<\/a><\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-02a4419 elementor-widget elementor-widget-image\" data-id=\"02a4419\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/CONSEJO-17092025-rhp9kbr7qz6651php9nm3yne6pr8a5vsol6siq4pho.png\" title=\"CONSEJO 17092025\" alt=\"RPE\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-798322a elementor-widget elementor-widget-text-editor\" data-id=\"798322a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>4. \u0641\u0627\u0631\u062a\u0644\u0643 \u0641\u064a Z3 \u0648Z4: \u062d\u0633\u0651\u0646 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629<\/h2><p class=\"translation-block\"><strong>\u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643<\/strong> (\u0643\u0644\u0645\u0629 \u0633\u0648\u064a\u062f\u064a\u0629 \u062a\u0639\u0646\u064a \u201c\u0644\u0639\u0628\u0629 \u0627\u0644\u0633\u0631\u0639\u0629\u201d) \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0645\u0642\u0627\u0637\u0639 \u0628\u0634\u062f\u0651\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0636\u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0646\u0641\u0633\u0647. \u0648\u0647\u0648 \u0645\u062b\u0627\u0644\u064a <strong>\u0644\u0643\u0633\u0631 \u0627\u0644\u0631\u062a\u0627\u0628\u0629<\/strong> \u0648\u062a\u062d\u0633\u064a\u0646 \u0643\u0644\u0651\u064d \u0645\u0646 <strong>\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (Z3)<\/strong> \u0648<strong>\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629 (Z4)<\/strong>.<\/p><p><strong>\u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643:<\/strong><\/p><ul><li>10 \u062f\u0642\u0627\u0626\u0642 \u0625\u062d\u0645\u0627\u0621 (Z2)<\/li><li>6 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u0646 2 \u062f\u0642\u064a\u0642\u0629 \u0633\u0631\u064a\u0639\u0629 (Z4\u060c RPE 7-8) + \u062f\u0642\u064a\u0642\u062a\u0627\u0646 \u0633\u0647\u0644\u062a\u0627\u0646 (Z2)<\/li><li>10 \u062f\u0642\u0627\u0626\u0642 \u062a\u0647\u062f\u0626\u0629 (Z1-Z2)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf0b89a elementor-widget elementor-widget-heading\" data-id=\"bf0b89a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d067786 elementor-widget elementor-widget-text-editor\" data-id=\"d067786\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\">\u064a\u0632\u064a\u062f <strong>\u062a\u062d\u0645\u0651\u0644 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0624\u062e\u0631 \u0627\u0644\u062a\u0639\u0628.<\/li><li class=\"translation-block\">\u064a\u062d\u0633\u0651\u0646 <strong>\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0637\u0642<\/strong> (\u0645\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0625\u0644\u0649 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a).<\/li><li class=\"translation-block\">\u064a\u0637\u0648\u0651\u0631 <strong>\u0648\u062a\u064a\u0631\u0629 \u0627\u0644\u0633\u0628\u0627\u0642<\/strong> \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0636\u0645\u0627\u0631.<\/li><li class=\"translation-block\">\u064a\u0639\u0632\u0651\u0632 <strong>\u0627\u0644\u062f\u0627\u0641\u0639\u064a\u0629<\/strong> \u0644\u0623\u0646\u0647 \u062a\u062f\u0631\u064a\u0628 \u0645\u062a\u0646\u0648\u0639 \u0648\u0645\u0645\u062a\u0639.<\/li><\/ul><p class=\"translation-block\">\u064a\u064f\u0641\u0636\u0651\u064e\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0635\u0635 <strong>\u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong> \u0645\u0639 \u0636\u0645\u0627\u0646 \u062a\u0639\u0627\u0641\u064d \u062c\u064a\u062f \u0628\u064a\u0646\u0647\u0627. \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u201c\u0627\u0644\u0634\u0631\u0627\u0631\u0629\u201d \u0648\u062a\u062c\u0647\u064a\u0632 \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0639\u0645\u0627\u0644 \u0623\u0643\u062b\u0631 \u0634\u062f\u0629.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf72a0c elementor-widget elementor-widget-text-editor\" data-id=\"cf72a0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>5. \u0641\u0648\u0627\u0635\u0644 \u0648\u0633\u0644\u0627\u0633\u0644 \u0642\u0635\u064a\u0631\u0629: \u0643\u064a\u0641 \u062a\u0637\u0648\u0651\u0631 VO\u2082 max \u0648\u062a\u062c\u0631\u064a \u0623\u0633\u0631\u0639<\/h2><p class=\"translation-block\"><strong>\u0627\u0644\u0641\u0648\u0627\u0635\u0644<\/strong> \u0647\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u0642\u0633\u0651\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 <strong>\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0648<strong>VO\u2082 max<\/strong> (\u0623\u0642\u0635\u0649 \u062d\u062c\u0645 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u064a\u0645\u0643\u0646 \u0644\u062c\u0633\u0645\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647). \u0648\u0647\u064a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 <strong>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a<\/strong> \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82e3d26 elementor-widget elementor-widget-heading\" data-id=\"82e3d26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0641\u0648\u0627\u0635\u0644<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-affca27 elementor-widget elementor-widget-text-editor\" data-id=\"affca27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\"><strong>\u0641\u0648\u0627\u0635\u0644 \u0637\u0648\u064a\u0644\u0629 (Z3-Z4\u060c RPE 7-8):<\/strong> \u0628\u064a\u0646 800 \u0645 \u06482 \u0643\u0645\u060c \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u062a\u0639\u0627\u0641\u064d \u0642\u0635\u064a\u0631\u0629. \u062a\u064f\u062d\u0633\u0651\u0646 <strong>\u0627\u0644\u0639\u062a\u0628\u0629 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0648\u0627\u0644\u062a\u062d\u0645\u0651\u0644 \u0639\u0644\u0649 \u0648\u062a\u064a\u0631\u0627\u062a \u0627\u0644\u0633\u0628\u0627\u0642.<br>\u0645\u062b\u0627\u0644: 5\u00d71000 \u0645 \u0641\u064a Z4 \u0645\u0639 2 \u062f\u0642\u064a\u0642\u0629 \u062a\u0639\u0627\u0641\u064d.<\/li><li class=\"translation-block\"><strong>\u0641\u0648\u0627\u0635\u0644 \u0642\u0635\u064a\u0631\u0629 (Z5\u060c RPE 9-10):<\/strong> \u0645\u0646 100 \u0625\u0644\u0649 400 \u0645\u060c \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u062a\u0639\u0627\u0641\u064d \u0623\u0637\u0648\u0644. \u062a\u0637\u0648\u0651\u0631 <strong>\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0635\u0648\u0649<\/strong>.<br>\u0645\u062b\u0627\u0644: 10\u00d7200 \u0645 \u0639\u0646\u062f 90\u201395% \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0645\u0639 1\u201930\u2019\u2019 \u0631\u0627\u062d\u0629.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4cd8493 elementor-widget elementor-widget-heading\" data-id=\"4cd8493\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0641\u0648\u0627\u0635\u0644<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb4c021 elementor-widget elementor-widget-text-editor\" data-id=\"fb4c021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\">\u062a\u0631\u0641\u0639 <strong>VO\u2082 max<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 <strong>\u0628\u0627\u0644\u062c\u0631\u064a \u0623\u0633\u0631\u0639 \u0628\u062c\u0647\u062f \u0623\u0642\u0644<\/strong>.<\/li><li class=\"translation-block\">\u062a\u062d\u0633\u0651\u0646 <strong>\u0627\u0642\u062a\u0635\u0627\u062f \u0627\u0644\u062c\u0631\u064a<\/strong> \u0648<strong>\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong>.<\/li><li class=\"translation-block\">\u062a\u062d\u0641\u0651\u0632 \u0625\u0646\u062a\u0627\u062c <strong>\u0627\u0644\u0625\u0646\u0632\u064a\u0645\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>.<\/li><\/ul><p class=\"translation-block\">\u064a\u064f\u0641\u0636\u0651\u064e\u0644 \u0625\u062f\u0631\u0627\u062c \u0627\u0644\u0641\u0648\u0627\u0635\u0644 <strong>\u0645\u0631\u0629 \u0623\u0648 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong>\u060c \u0645\u0639 <strong>\u0625\u062d\u0645\u0627\u0621 \u062c\u064a\u062f<\/strong> \u0642\u0628\u0644\u0647\u0627\u060c \u0648<strong>\u0631\u0643\u0636 \u0633\u0647\u0644 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629<\/strong> \u0628\u0639\u062f\u0647\u0627.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5d02b1 elementor-widget elementor-widget-heading\" data-id=\"f5d02b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>6. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629<\/h2><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46dd271 elementor-widget elementor-widget-text-editor\" data-id=\"46dd271\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p><ul><li class=\"translation-block\"><strong>3\u20134 \u062c\u0631\u064a\u0651\u0627\u062a \u0633\u0647\u0644\u0629 \u0641\u064a Z1\/Z2<\/strong> (\u0642\u0627\u0639\u062f\u0629 \u0647\u0648\u0627\u0626\u064a\u0629).<\/li><li class=\"translation-block\"><strong>\u062d\u0635\u0629 \u0641\u0627\u0631\u062a\u0644\u0643 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0648\u062a\u064a\u0631\u0629<\/strong> (Z3-Z4).<\/li><li class=\"translation-block\"><strong>\u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0623\u0648 \u0639\u0645\u0644 VO\u2082 max<\/strong> (Z4-Z5).<\/li><li><strong>\u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637 \u0623\u0648 \u0644\u0644\u0642\u0648\u0629<\/strong>.<\/li><\/ul><p class=\"translation-block\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 <strong>\u0644\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> \u0648<strong>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0643\u0641\u0627\u0621\u0629<\/strong> \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a. \u0644\u0627 \u062a\u0646\u0633\u064e \u0625\u062f\u0631\u0627\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0648\u0631 (\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629)\u060c \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/p><p class=\"translation-block\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0641\u0647\u0645 \u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0643\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0635\u0635\u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u0643\u064a\u0641 \u064a\u062a\u0637\u0648\u0631 \u062c\u0633\u0645\u0643 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639. \u0647\u0630\u0647 \u0647\u064a \u0631\u0648\u0639\u0629 <strong>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a<\/strong> \u0627\u0644\u0645\u0635\u0645\u0645\u0629 \u062c\u064a\u062f\u064b\u0627: \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645 \u062f\u0648\u0646 \u0623\u0646 \u062a\u064f\u0646\u0647\u0643 \u0646\u0641\u0633\u0643.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c624a5 elementor-widget elementor-widget-text-editor\" data-id=\"9c624a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>7. \u0627\u0644\u062e\u0644\u0627\u0635\u0629: \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0648\u062a\u064a\u0631\u0629 \u0647\u0645\u0627 \u0623\u0641\u0636\u0644 \u062d\u0644\u0641\u0627\u0626\u0643<\/h2><p class=\"translation-block\">\u0625\u0646 <strong>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a<\/strong> \u0627\u0644\u0645\u062e\u0637\u0637\u0629 \u062c\u064a\u062f\u064b\u0627 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 <strong>\u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0627\u0644\u062c\u0631\u064a \u0623\u0633\u0631\u0639\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong>. \u0627\u0628\u062f\u0623 \u0628\u0637\u0631\u064a\u0642\u0629 CACO\u060c \u0648\u0627\u0628\u0646\u0650 \u0642\u0627\u0639\u062f\u0629 \u0642\u0648\u064a\u0629 \u0641\u064a Z1 \u0648Z2\u060c \u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0648\u0623\u062e\u064a\u0631\u064b\u0627 \u0623\u062f\u062e\u0644 \u0627\u0644\u0641\u0648\u0627\u0635\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0643 \u0648\u0631\u0641\u0639 VO\u2082 max.<\/p><p class=\"translation-block\">\u062a\u0630\u0643\u0651\u0631: <strong>\u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u062a\u062f\u0631\u0651\u062c \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643<\/strong>. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0631\u0641\u0642\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646\u060c \u0627\u0643\u062a\u0634\u0641 \u0643\u064a\u0641 \u064a\u0648\u0635\u0644\u0643 <a href=\"https:\/\/buddypacer.com\/ar\/\" target=\"_self\">Buddy Pacer<\/a> \u0628\u0639\u062f\u0651\u0627\u0626\u064a\u0646 \u0622\u062e\u0631\u064a\u0646 \u0645\u0646 \u0645\u0633\u062a\u0648\u0627\u0643 \u0648\u0648\u062a\u064a\u0631\u062a\u0643 \u0644\u0644\u062a\u062f\u0631\u0651\u0628 \u0645\u0639\u064b\u0627. \u0627\u0644\u062c\u0631\u064a \u0645\u0639 \u0631\u0641\u0642\u0629 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0641\u0636\u0644!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Entrenamientos de Running: c\u00f3mo empezar, mejorar tu forma f\u00edsica y evitar lesiones Correr es mucho m\u00e1s que ponerse las zapatillas y salir a la calle. Detr\u00e1s de una buena progresi\u00f3n hay ciencia, planificaci\u00f3n y conocimiento del propio cuerpo. En este art\u00edculo vamos a desgranar los entrenamientos de running m\u00e1s importantes para mejorar tu rendimiento, evitar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Entrenamientos de Running<\/title>\n<meta name=\"description\" content=\"Tipos de entrenamientos de running para correr m\u00e1s r\u00e1pido y evitar lesiones. 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