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Home Entrenamientos Planes entrenamiento 10km 10km 3 sesiones por semana Plan 10km, 3 sesiones, 8 semanas, VAM menos 18km/h (plan 303bis)

Programa 10km, 3 sesiones, 8 semanas, VAM<18km/h (plan 303bis)

 

Semana 1

  • Dia 1 : 20' footing + 15x100m a 100% VAM, r = 22'' footing + 5' footing
  • Dia 2 : 20' footing + 12' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 2

  • Dia 1 : 20' footing + 10x200m a 100% VAM, r = 44'' footing + 5' footing
  • Dia 2 : 30' footing + 8x500m a 90% VAM, r = 1'15'' footing + 5' footing
  • Dia 3 : 55' footing

 

Semana 3

  • Dia 1 : 20' footing + 2x(6x300m) a 95% VAM, r = 1' footing, R = 2'30'' + 5' footing
  • Dia 2 : 20' footing + 12' a 80% VAM + 3’ footing + 7' a 85% VAM + 5' footing
  • Dia 3 : 45' footing

 

 

Semana 4

  • Dia 1 : 20' footing + 12x(30''/30'') a 100% VAM + 5' footing
  • Dia 2 : 30' footing + 7x800m a 90% VAM, r = 1'45'' footing + 5' footing
  • Dia 3 : 65' footing

 

Semana 5

  • Dia 1 : 20' footing +20x(20''/20'') a 100% VAM + 5' footing
  • Dia 2 : 20' footing + 20' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 6

  • Dia 1 : 20' footing + 2x(12x(30''/30'')) a 100% VAM, R = 2'30'' + 5' footing
  • Dia 2 : 30' footing + 6x1000m entre 85% et 90% VAM, r = 2' footing + 5' footing
  • Dia 3 : 75' footing

 

Semana 7

  • Dia 1 : 20' footing + 2x(12x(30''/30'')) a 100% VAM, R = 2'30'' + 5' footing
  • Dia 2 : 20' footing + 10x2' a 90% VAM, r = 1' footing + 5' footing
  • Dia 3 : 55' footing

 

Semana 8

  • Dia 1 : 20' footing + 15x100m a 100% VAM, r = 22'' footing + 5' footing
  • Dia 2 : 20' footing +5x100m a 100% VAM, r = 100m' footing + 5' footing
  • Dia 3 :Compéticion de 10km o 5km,