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Home Entrenamientos Planes entrenamiento 10km 10km 5 sesiones por semana Plan 10km, 5 sesiones, 5 semanas, VAM menos 18km/h (plan 307)

Programa 10km, 4 sesiones, 5 semanas, VAM<18km/h (plan 307)

 

Semana 1

  • Dia 1 : 30' footing + 5x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 20' footing + 6x500m a 90% VAM, r = 1'15'' footing + 5' footing
  • Dia 5 : 50' footing

 

Semana 2

  • Dia 1 : 30' footing + 5x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 2x(6x200m) a 100% VAM, r = 100m footing , R = 2'30'' footing+ 5' footing
  • Dia 3 : 20' footing + 15 minutes a 80% VAM, + 5' footing
  • Dia 4 : 20' footing + 4x800m a 90% VAM, r = 1'30'' footing + 5' footing
  • Dia 5 : 60' footing

 

Semana 3

  • Dia 1 : 30' footing + 5x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 2x(5x300m) a 100% VAM, r = 100m footing , R = 2'30'' footing+ 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : 20' footing + 4x1000m a 90% VAM, r = 1'45'' footing + 5' footing
  • Dia 5 : 70' footing

 

 

Semana 4

  • Dia 1 : 30' footing + 5x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 3x(7' de 30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
  • Dia 3 : 20' footing + 20 minutes a 80% VAM + 5' footing
  • Dia 4 : 20' footing + 6x4 minutes a 90% VAM, r = 2'30'' footing + 5' footing
  • Dia 5 : 50' footing

 

Semana 5

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