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Home Entrenamientos Planes entrenamiento 10km 10km 3 sesiones por semana Plan 10km, 3 sesiones, 8 semanas, VAM menos 20km/h (plan 304)

Programa 10km, 3 sesiones, 8 semanas, VAM<20km/h (plan 304)

 

Semana 1

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

 

Semana 2

  • Dia 1 : 20' footing + 12x200m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 6x500m a 90% VAM, r = 1'15'' footing + 5' footing
  • Dia 3 : 60' footing

 

Semana 3

  • Dia 1 : 20' footing + 10x 300m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 17 minutes a 80% VAM + 5' footing
  • Dia 3 : 50' footing

 

 

Semana 4

  • Dia 1 : 20' footing + 2 (7' de 30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
  • Dia 2 : 30' footing + 4x800m a 90% VAM, r = 1'30'' footing + 5' footing
  • Dia 3 : 70' footing

 

Semana 5

  • Dia 1 : 20' footing + 2 (8' de 30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
  • Dia 2 : 20' footing + 20 minutes a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 6

  • Dia 1 : 20' footing + 2 (9' de 30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
  • Dia 2 : 30' footing + 4x1000m a 90% VAM, r = 1'30'' footing + 5' footing
  • Dia 3 : 75' footing

 

Semana 7

  • Dia 1 : 20' footing + 2 (10' de 30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
  • Dia 2 : 20' footing + 6x4 minutes a 90% VAM, r = 1'45'' footing + 5' footing
  • Dia 3 : 55' footing

 

Semana 8

  • Dia 1 : 20' footing + 17x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Carrera de 5 o 10km