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Home Entrenamientos Planes entrenamiento 10km 10km 5 sesiones por semana Plan 10km, 5 sesiones, 5 semanas, VAM mas 18km/h (plan 308bis)

Programa 10km, 5 sesiones, 5 semanas, VAM mas 18km/h (plan 308bis)

 

Semana 1

  • Dia 1 : 30' footing + 7x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 15x(20''/20'') a 100% VAM + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 20' footing + 10x500m a 90% VAM, r= 1'20'' footing + 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 + 12x200m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 20' footing + 15' a 80% VAM + 5' footing
  • 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 + 10x300m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : 20' footing + 6x1000m a 90% VAM, r = 1'30'' footing + 5' footing
  • Dia 5 : 45' footing

 

 

Semana 4

  • Dia 1 : 30' footing + 2x10' a 85% VAM r = 5' footing
  • Dia 2 : 20' footing + 2x12(30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 20' footing + 6x4' a 90% VAM, r = 2' footing + 5' footing
  • Dia 5 : 75' footing

 

Semana 5

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 8' a 90% VAM + 5' footing
  • Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing
  • Dia 4 : Competicion de 10km o 5km