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Home Entrenamientos Planes entrenamiento 10km 10km 3 sesiones por semana Plan 10km, 3 sesiones, 8 semanas, VAM menos 16km/h (plan 302bis)

Programa 10km, 3 sesiones, 8 semanas, VAM<16km/h (plan 302bis)

 

Semana 1

  • Dia 1 : 20' footing + 12x100m a 100% VAM, r =100m footing + 5' footing
  • Dia 2 : 20' footing + 12' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 2

  • Dia 1 : 20' footing + 15x(20''/20'') a 100% VAM + 5' footing
  • Dia 2 : 20' footing + 10' a 80% VAM + 3' footing + 6' a 85% VAM + 5' footing
  • Dia 3 : 55' footing

 

 

Semana 3

  • Dia 1 : 20' footing + 12x200m a 95% VAM, r =100m footing + 5' footing
  • Dia 2 : 20' footing + 10' a 80% VAM + 3' footing + 6' a 85% VAM + 2' footing + 3' a 90% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 4

  • Dia 1 : 20' footing + 20x(20''/20'') a 100% VAM + 5' footing
  • Dia 2 : 20' footing
  • Dia 3 : 60' footing

 

Semana 5

  • Dia 1 : 20' footing + 10x300m a 95% VAM, r =1' footing+ 5' footing
  • Dia 2 : 20' footing + 3x6' a 85% VAM, r = 2' footing + 5' footing
  • Dia 3 : 45' footing

 

Semana 6

  • Dia 1 : 20' footing+ 5x400m a 90% VAM, r = 1'10'' footing + 2' footing + 6x200m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 20' a 80% VAM
  • Dia 3 : 70' footing

 

Semana 7

  • Dia 1 : 20' footing + 10x300m a 95% VAM, r = 1' footing + 5' footing
  • Dia 2 : 20' footing + 15' a 80% VAM + 4' footing + 10' a 85% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 8

  • Dia 1 : 20' footing + 8' a 80% VAM + 5' footing
  • Dia 2 : 20' footing + 5x100m a 100% VAM + 5' footing
  • Dia 3 : Carrera de 5 a 10KM