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Home Entrenamientos Planes entrenamiento 10km 10km 5 sesiones por semana Plan 10km, 5 sesiones, 5 semanas, VAM mas 18km/h (305rojo)

Plan 10km, 5 sesiones, 5 semanas, VAM mas 18km/h (305rojo)

 

Semaine 1

  • Dia 1 : 30' footing +7x100m a 105% VAM, r = 100m footing + 5' footing'
  • Dia 2 : 20' footing + 12x15'' a 90/95% VAM, r = 15'' a 65% VAM + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 20' footing + 6x600m a 85% VAM, r = 200m a 60% VAM + 5' footing'
  • Dia 5 : 50' footing

 

Semana 2

  • Dia 1 : 30' footing +7x100m a 105% VAM, r = 100m footing + 5' footing'
  • Dia 2 : 20' footing + 10x300m a 90% VAM, r = 100m a 60% VAM footing + 5' footing'
  • Dia 3 : 20' footing + 15' a 75% VAM
  • Dia 4 : 20' footing + 6x800m a 90% VAM, r = 1'30'' footing+ 5' footing'
  • Dia 5 : 55' footing

 

Semana 3

  • Dia 1 : 30' footing + 10x100m a 105% VAM, , r = 100m footing + 5' footing'
  • Dia 2 : 20' footing + 12 a 15x200m a 100% VAM, r = 100m footing + 5' footing'
  • Dia 3 : 45' footing
  • Dia 4 : 20' footing + 5x1000m a 80% VAM, r = 200m a 60% VAM + 5' footing'
  • Dia 5 : 45' footing

 

 

Semana 4

  • Dia 1 : 1h20 footing
  • Dia 2 : 20' footing +16x15'' a 90/95% VAM, r = 15'' a 65% VAM + 5' footing
  • Dia 3 : 50' footing
  • Dia 4 : 20' footing + 5' a 80% VAM + 1' a 90% VAM + 5' a 80% VAM + 1' a 90% VAM + 5' a 80% VAM + 1' a 90% VAM + 5' a 80% VAM + 5' footing
  • Dia 5 : 50' footing

 

Semana 5

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 1000m a 90% VAM + 4' footing + 5x300m a 95% VAM, r = 45'' footing + 5' footing'
  • Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing'
  • Dia 4 : Competicion de 10km o 5km