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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 307bis)

Programa 10km, 5 sesiones, 5 semanas, VAM menos 18km/h (plan 307bis)

 

Semana 1

  • Dia 1 : 60' footing + 5x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 12x(30"/30") a 100% VAM + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 20' footing + 4x(600m a 90% VAM+ 1' footing + 2x300m a 95% VAM, r= 45" footing ), R = 2' footing + 5' footing
  • Dia 5 : 50' footing

 

Semana 2

  • Dia 1 : 30' footing + 10x100m 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 + 3km a 80% VAM + 1km footing + 1500m a 85% VAM+ 5' footing
  • Dia 4 : 60' footing
  • Dia 5 : 20' footing + 3x(800 a 90% VAM + 1'20'' footing + 2x400 a 90 VAM, r = 45" footing ) , R = 2' footing + 600m a 90% VAM + 5' footing

 

Semana 3

  • Dia 1 : 40' footing + 5x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 8x300m a 95% VAM, r = 100m footing + 2' footing + 10x(30/30'') a 100% VAM + 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : 20' footing + 2000m a 85% VAM + 3' footing + 2x1000m a 90% VAM + 2' footing + 3x500m a 95% VAM, r = 1' footing + 5' footing
  • Dia 5 : 45' footing

 

 

Semana 4

  • Dia 1 : 30' footing +10x100m a 105% VAM, r = 100m footing + 5' footing
  • Dia 2 : 60' footing
  • Dia 3 : 20' footing + 500m a 85% VAM + 500m a 90% VAM + 500m a 95% VAM+ 3' footing + 12x(30/30'') + 5' footing
  • Dia 4 : 50' footing
  • Dia 5 : 20' footing + 2000m a 85% VAM + 2' footing + 2x1000m a 90% VAM, r = 2' footing + 4x500m a 90/95% vma recup 1'30 footing + 5' 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 + 5' footing
  • Dia 4 : Competicion de 10km o 5 km