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Home Entrenamientos Planes entrenamiento 10km 10km 3 sesiones por semana Plan 10km, 3 sesiones, 8 semanas, VAM mas18km/h (304rojo)

Programa 10km, 3 sesiones, 8 semanas, VAM mas18km/h (304rojo)

 

Semana 1

  • Dia 1 : 20' footing + 12x15'' a 90/95% VAM, r = 15'' a 65% VAM + 5' footing
  • Dia 2 : 20' footing + 10' a 75% VAM + 3' a 60% VAM + 6' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 2

  • Dia 1 : 20' footing + 12x200m a 100% VAM, r = 40'' footing + 5' footing
  • Dia 2 : 30' footing + 10x400m a 85% VAM, r = 200m a 65% VAM + 5' footing
  • Dia 3 : 60' footing

 

Semana 3

  • Dia 1 : 20' footing + 10x300m a 90%, r = 100m a 60% VAM + 5' footing
  • Dia 2 : 20' footing + 3x1500m a 80% VAM, r = 500m a 60% VAM + 5' footing
  • Dia 3 : 50' footing

 

 

Semana 4

  • Dia 1 : 20' footing + 16x15'' a 90/95% VAM, r = 15'' a 65% VAM ' + 5' footing
  • Dia 2 : 30' footing + 6x800m a 90% VAM, r = 1'30'' + 5' footing
  • Dia 3 : 70' footing

 

Semana 5

  • Dia 1 : 20' footing + 2x(5x400m) a 95% VAM, r = 50'' footing, R = 2' 30'' footing + 5' footing
  • Dia 2 : 20' footing + 6' a 80% VAM + 1' a 90% VAM + 8' a 75% VAM + 1' a 90% VAM + 6' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 6

  • Dia 1 : 20' footing + 12x300m a 90%, r = 100m a 60% VAM + 5' footing
  • Dia 2 : 30' footing + 5x1000m a 80-85% VAM, r = 200m a 60% VAM + 5' footing
  • Dia 3 : 75' footing

 

Semana 7

  • Dia 1 : 20' footing + 2xde 8x200m a 100% VAM, r = 40''footing, R = 2'30'' footing+ 5' footing
  • Dia 2 : 20' footing + 4x1500m a 80% VAM, r = 500m a 60% VAM + 5' footing
  • Dia 3 : 50' footing

 

Semana 8

  • Dia 1 : 20' footing + 12x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Competicion de 10km