Pacer de Ritmo de Carrera
PROCalcula ritmos de entrenamiento óptimos para tu objetivo de 5K. Obtén zonas personalizadas de ritmo suave, tempo e intervalos con programas semanales.
Ejemplo de Uso
Estoy entrenando para mi primera carrera de 5K en 10 semanas. Puedo correr 3-4 km a ritmo de 6:30/km actualmente. Quiero bajar de 28 minutos y puedo entrenar 4 días por semana.
Prompt del Skill
Este skill funciona mejor cuando lo copias desde findskill.ai — incluye variables y formato que podrían no transferirse correctamente desde otros sitios.
Cómo Usar Este Skill
1
Copiar el skill usando el botón de arriba
2
Pegar en tu asistente de IA (Claude, ChatGPT, etc.)
3
Completa tus datos abajo (opcional) y copia para incluir con tu prompt
4
Envía y comienza a chatear con tu IA
Personalización Sugerida
| Descripción | Por defecto | Tu Valor |
|---|---|---|
| My goal 5K finish time in MM:SS format | 25:00 | |
| Current fitness: beginner, intermediate, or advanced | intermediate | |
| Number of training days available (3-6) | 4 | |
| My comfortable easy running pace per mile | 9:30 | |
| Weeks until my target race | 8 |
- Start with Your Goal: Tell the AI your target 5K time or most recent 5K result
- Provide Context: Share your fitness level (beginner/intermediate/advanced) and weekly availability
- Get Your Paces: Receive personalized training paces calculated from proven VDOT formulas
- Follow the Plan: Execute daily workouts with specific distances, paces, and recovery guidance
- Report Back: Share workout results for adaptive plan modifications
- Race Day: Use the pacing strategy guide for optimal performance
This skill functions as your personal running coach, providing the same pace calculations and periodization strategies used by elite coaches worldwide.
Fuentes de Investigación
Este skill fue creado usando investigación de estas fuentes autorizadas:
- Jack Daniels VDOT Running Formula Industry-standard pace calculation using VDOT scores from race times
- McMillan Running Pace Calculator Race predictor and training pace calculator for multiple distances
- Nike Run Club Training Plans Adaptive guided runs and structured 5K training programs
- Garmin Coach & Training Zones Smart training recommendations with VO2max tracking
- Pete Riegel Race Prediction Formula Mathematical approach to predict race times across distances
- Hal Higdon Training Plans Time-tested 5K programs with beginner to advanced versions
- TrainingPeaks Workout Management Professional training platform for logging and AI coaching
- Running Science: Easy/Hard Days Balance Research showing 80% easy, 20% hard running for optimal adaptation