plan entrainement course a pied

Home Entrenamientos Planes entrenamiento 10km 10km 6 sesiones por semana Plan 10 km menos de 33’, 6 sesiones , 5 semaines (309rojo)

Plan 10km  menos  de 33’, 6 sesiones , 5 semaines (309rojo)

 

Semana 1

  • Dia 1 : 40' footing + 5x100m a 110% VAM, r = 100m footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing +  Cuestas: 8x100m a 95% VAM, r = 100m footing + 3' footing + Pista:  12x20'' a 100% VAM, r = 20'' footing + 5' footing
  • Dia 4 : 60' footing
  • Dia 5 : 40' footing + 5x100m a 110% VAM, r = 100m footing + 5' footing
  • Dia 6 : 20' footing + 8x600m a 85% VAM, r = 200m a 65% VAM + 5' footing

 

Semana 2

  • Dia 1 : 50' footing
  • Dia 2 : 30' footing + 500m a 85% VAM + 1000m a 80% VAM + 500m a 75% VAM + 500m a 85% VAM + 1000m a 80% VAM + 500m a 75% VAM + 500m a 85% VAM + 1000m a 80% VAM + 500m a 85% VAM + 5' footing
  • Dia 3 : 70' footing
  • Dia 4 : 20' footing + 15x20'' a 95% VAM, r = 20'' a 60% + 5' footing
  • Dia 5 : 45' footing
  • Dia 6 : 20' footing + 12x400m a 90% VAM, r = 100m a 65% + 5' footing

 

Semana 3

  • Dia 1 : 50' footing 
  • Dia 2 : 40' footing + 5x100m a 110% VAM, r = 100m footing + 5' footing
  • Dia 3 : 20' footing + 10x200m a 100% VAM, r = 40'' footing + 5' footing
  • Dia 4 : 30' footing + 5x100m , r = 100m footing + 5' footing
  • Dia 5 : Competicion 5km

 

 

Semana 4

  • Dia 1 : 40' footing + 7x100m a 100% , r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 14x300m a 90%, r = 100m footing + 5' footing
  • Dia 3 : 50' footing 
  • Dia 4 : 30' footing + 15x20'' a 95% , r = 20'' a 60%
  • Dia 5 : 45' footing 
  • Dia 6 : 20' footing + 4x(500m a 90% VAM + 500m a 85% VAM + 500m a 90% VAM), R = 300m a 60%

 

Semana 5 :

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 6x1' a 90%, r = 30'' a 60%
  • Dia 3 : 20' footing + 6x100m + 5' footing
  • Dia 4 :  Competicion 10km o 5km