plan entrainement course a pied

Home Entrenamientos Planes entrenamiento 10km 10km 3 sesiones por semana Plan 10km, 3 sesiones, 5 semanas, VAM menos 14km/h (plan 301)

Programa 10km, 3 sesiones, 5 semanas, VAM< 14 (plan 301)

 

Semana 1

  • Dia 1 : 20' footing + 12x100m a 100% VAM, r = 30'' footing + 5' footing
  • Dia 2 : 20' footing + 10' a 75%  VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 2

  • Dia 1 : 20' footing + 15x100m a 100% VAM, r = 30'' footing + 5' footing
  • Dia 2 : 20' footing + 15' a 75% VAM + 5' footing
  • Dia 3 : 55' footing

 

Semana 3

  • Dia 1 : 20' footing + 8x200m a 100% VAM, r = 45'' footing + 5' footing
  • Dia 2 : 20' footing + 2x10' a 75% VAM, R = 5’ footing + 5' footing
  • Dia 3 : 65' footing

 

 

Semana 4

  • Dia 1 : 20' footing + 17x100m a 100% VAM, r = 25'' footing + 5' footing
  • Dia 2 : 20' footing + 20' a 75% VAM, + 5' footing
  • Dia 3 : 75' footing

 

Semana 5

  • Dia 1 : 20' footing + 10x100m a 100% VAM, r = 25'' footing + 5' footing
  • Dia 2 : Carrera de 5 o 10 km